Counseling Sheet

Agatha M. Thrash, M.D.
Preventive Medicine

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Correct sleep is important, not too much, not too little, and at the same time each day of the week, including holidays. Following are some suggestions that may help to induce sleep without drugs:

• Daily vigorous exercise in soil.
• No new activity late in the day. No nap after dinner, make up lost sleep in midday.
• Have evening ritual (regularity in all things). Bedtime and arising time constant.
• No evening meals or snacks, last food of the day should be taken several hours before going to bed.
• Avoid stimulants (TV and visuals, stress, too much food, evening meals, caffeine drinks, chocolate, stimulating foods such as animal products, refined foods, and sugar).
• Keep well hydrated. Practice staying alert during waking hours. Do not doze in meetings.
• Fresh air, but no drafts in bedroom. Air sleeping rooms during the day.
• Comfortable bed, learn to completely relax. Never cover the head while sleeping.
• Get 7-9 hours of sleep or bed rest each day and arise promptly on signal.
• Catnip or hops tea at bedtime.
• Warm clothing, especially around neck and on arms. Use light-weight bed covers.
• Forty to fifty breaths taken slowly.
• Neutral bath, soak for 8-10 minutes in water neither hot nor cold. Blot skin dry without friction, move slowly.
• Prayer.