About one-third of U.S. adults—around 30%—report getting less than the recommended seven hours of sleep per night. This can affect mood, energy and health, according to the World Health Organization.
What’s the problem?
Some people struggle to fall asleep, others wake up during the night, and some wake up earlier than they want. Even people who think they sleep fine may still get up feeling tired. How much sleep you need can change from person to person and throughout your life.
As we get older, insomnia becomes more common. That means you might have to work a little harder to get good sleep. Stress, travel or changes in your routine can also throw off your sleep schedule. The good news is that healthy sleep habits can help you get back on track.
Relax, help is on the way!
Creating relaxing bedtime rituals can help your body learn when it’s time to slow down. Simple things like putting on comfy pajamas, brushing your teeth, or reading a book can signal to your mind that bedtime is near. Doing these steps every night can make falling asleep easier.
Acupressure is another helpful tool you can add to your routine. It’s a simple, self-care practice that can help your body relax before bed, and it can also help you fall back asleep if you wake up during the night.
Try this 11-minute acupressure routine with Registered Nurse Laurieanne Nabinger from the Seattle VA Medical Center to support healthy sleep patterns. You can also print the handout that shows all the acupressure points. After you watch the video a few times, keep the handout by your bed as a reminder to use the routine before sleep or anytime you wake up overnight.
Interested in gaining more skills related acupressure for your own self-care? VA developed an Acupressure Basics training available free to the public on VHA TRAIN, or at https://www.train.org/vha/course/1130504/details.
Recharge your body and mind
Recharging means giving your body and mind the rest it needs to feel energized. To live well and enjoy life, you need a good mix of sleep, quiet time and relaxation every day. Rest helps your mind reset and your body recover. Finding the right balance between activity and rest can make a big difference in your health and well-being.
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BRAVO SIERRA . . . ! GIVE THE CAT OR DOG SOME TREATS NEXT TO THE BED OR LOUNGE . . . GET A CAN OF JUICE (TOMATO IS GOOD OR OTHER), TURN ON THE VID AND DVD, PUT IN AN OLD WW11, WESTERN, OR FAVE FLIK AND ENTER DREAM WORLD 2 HOURS AT A CRACK . . . WITH THOSE IN-BETWEEN HEAD CALLS (POTTY BREAKS) . . .
BODY REPAIRS ONLY WHEN DEEP SLEEP DREAM WORLD–AND ENJOY YOUR OWN ‘MADE-UP’ DRAMA DREAM !
BRAVO SIERRA . . . ! GIVE THE CAT OR DOG SOME TREATS NEXT TO THE BED OR LOUNGE . . . GET A CAN OF V8 (WITH A LITTLE CLAMATO), TURN ON THE VID AND DVD, PUT IN AN OLD WW11, WESTERN, OR 007 FLIK AND ENTER DREAM WORLD 2 HOURS AT A CRACK . . . WITH THOSE IN-BETWEEN HEAD CALLS (POTTY BREAKS) . . .
BODY REPAIRS ONLY WHEN DEEP SLEEP DREAM WORLD–AND ENJOY YOUR OWN ‘MADE-UP’ DRAMA DREAM !
we all should learn transcendental meditation have someone research this gift of life
Dr. William (?) Sutherland DO was born in 1873; by 1900, he was a licensed practicing Doctor.
Unlike the bowling ball rigid skull on the skeleton in a biology class, the individual bones in you skull meet with finger joints. 4-6 times a minute, the top of the skull moves up; spinal fluid moves up; and the sacrum curls up. Then, it reverses.
A migraine headache occurs when the skull gets a teensy over pressured, and nothing moves.
Treatment: place your thumbs along the line of the bows of a pair of glasses. Interlace hour fingers along the center line of the skull.
Count 1-2-3-4 while pressing down gently on the top of the skull. Release. Count 1-2-3-4 while pressing in gently with your thumbs on the side of the skull. Release. Repeat until the twinkling in the perimeter of your eyes goes.
I can usually relieve the beginning of a headache with 5-10 minutes of massage. Maybe 1 Bayer 400 mg aspirin.
I had 1 migraine when I was 26-ish. I lay on my left side, with my head tilted back so far that it almost hit my shoulders. HORRIBLE event. I’ve even massaged my skull at 65 mph driving down an Interstate Highway for 5-10 minutes.
A migraine is not emotional. It’s physical. My Dr. calls it Cranial-sacral adjustment. Go on the web to find a Dr. via the cranial academy.com or close.
1/2 the picture is cut off. Can’t see some points she is demonstrating.
I cannot find a link to print the handout? i would like to print one out for my use. the one to use accupressure points to help sleep, on feet, ankles, hands, neck and forehead Pls tks Dan
https://www.va.gov/files/2021-12/4312_AcupressureforSleep.pdf to download a handout to accompany the video above.
Research Transcendental Mediation and see the benefits