A Good Night's Sleep: A Drug-Free Solution

Be the first to write a review

Want to read this on your NOOK? Request as NOOK Book from the publisher

Thank you for requesting this book as a NOOK book from the publisher.

Customers Who Bought This Also Bought

More About This Book

Overview
Product Details
Meet the Author
Read an Excerpt
Table of Contents

Advertising

Overview

HEALTH / SELF-HELP

“A Good Night’s Sleep has relaxation and visualization techniques and other bedtime advice to help you counteract stress and sleep better. The more you practice, the more it will help.”
--Shirley Linde, author of No More Sleepless Nights and No More Snoring

In A Good Night’s Sleep, Jan Sadler teaches the skills needed to break the patterns and frustration of insomnia. She explains how to overcome stress and restlessness through meditation and deep diaphragmatic breathing, how to prepare for sleep through positive visualization, and how to quiet mental chatter with awareness and physical techniques such as the Stop/Cancel/Change! and Shakeout exercises.

Sadler addresses how to reduce dependence on sleeping pills, determine the amount of sleep you truly need, and, most important, how to retrain yourself to sleep soundly. She provides a two-week sleep diary and shows step-by-step how to identify and analyze any underlying daytime and pre-bedtime habits that can disturb sleep. In addition, the accompanying 65-minute audio CD presents six relaxation and visualization techniques, including Sadler’s Peaceful Sleep Bedtime Routine, a 20-minute guided relaxation practice designed to ease you into a deep and peaceful sleep. By revealing the keys to quality, drug-free sleep, A Good Night’s Sleep enables you to reclaim control of your sleep cycle and your life.

JAN SADLER is author and coordinator of the highly successful PainSupport website (www.painsupport.co.uk) and the author of Pain Relief without Drugs and The Five Feel-Good Factors. Her pain, sleep, and stress-reduction programs have been adopted by hospitals and support groups throughout the world. She lives in England.

Product Details

ISBN-13: 9781594772344
Publisher: Inner Traditions International, Limited
Publication date: 8/28/2008
Edition description: New Edition of Peaceful Sleep
Edition number: 2
Pages: 123
Sales rank: 856,650
Product dimensions: 6.00 (w) x 9.00 (h) x 0.25 (d)

Meet the Author

Jan Sadler is author and coordinator of the highly successful PainSupport website (www.painsupport.co.uk) and the author of Pain Relief without Drugs, Peaceful Sleep and The Five Feel-Good Factors. Her pain management programs have been adopted by pain and stress management clinics in hospitals and by support groups throughout the world. She lives in England.

Read an Excerpt

A Good Night's Sleep A Drug-Free Solution
By Jan Sadler
Healing Arts Press
Copyright © 2008 Jan Sadler
All right reserved.
ISBN: 9781594772344

CHAPTER 4

Techniques to Enrich Your Life

There are some very simple ways in which you can enrich your life and, in so doing, increase your sleep potential. When your inner self is at peace and happy with the way you are it has no need to disturb your nights in an attempt to receive attention for its needs and wants. The thoughts you think have a direct influence on the way you feel and act. The reverse is also true, the way you use your body influences your thoughts and feelings. Try this quick experiment for yourself:

     Take a moment to make a mental note of your current feelings and thoughts.
     Now let your body sag, your head droop down, put the fingers of one hand near your mouth, gaze down at the ground.
     Notice how you are feeling now. Do you feel differently from how you felt before you started?

And now,

Look up to the sky, stretch your arms wide as though embracing nature, the sun, and the fresh air, relax your features and smile.
     How do you feel now? Do you feel differently from how you felt in the first posture?

     You were only “acting,” but your thoughts and feelings changed quite perceptibly with each body posture. No doubt as a result ofyour body language in the first experiment you momentarily felt more downbeat and negative. In the second experiment I expect your feelings changed briefly to those of openness and of being uplifted.
     Your subconscious mind is open to information from both your thoughts and your body. If your body language is such that it signifies, say, elation, your mind registers that message and so reflects that emotion in your feelings. The stronger you make the body language message, the stronger the feelings will become. If you add relevant positive thoughts in the form of affirmations, the message to your subconscious mind is made even louder and clearer.
     This technique can truly empower you, giving you confidence and strength in many situations, particularly in your sleep. When you use this technique, although you may be acting or pretending to be something you are not currently feeling or thinking, you are not deceiving yourself, you are giving yourself instructions, or directions, as to how you would like to be. You are in charge, and you are consciously using and taking advantage of the way your mind works to bring about changes that you desire.

     Take a few minutes to sit or lie down quietly where you won’t be disturbed. Become aware of your breathing and notice the gentle rise and fall of your body as you breathe in and out. Let your breath out through your mouth with a slight sigh.
     On the next out-breath, imagine the sigh going from the top of your head to the soles of your feet. As you let the air go, feel the tension drain away. Now breathe normally through your nose and imagine yourself in a typical day . . . and ask yourself,
     “How would it be if I was a person who slept peacefully all night?”

. . . and imagine yourself acting as if you were a person who did sleep peacefully all night. Watch yourself as you go through your day in this new mode, the mode of a person who sleeps peacefully all night long, without anxiety about sleeping. Imagine the different way you would handle your day if you had a good night’s sleep every night. Imagine how you would be when getting up, while preparing breakfast, in any work you do, in social activities, and in your personal life. Take yourself through your day, up to the early evening.
     To help with the picture, ask yourself some questions, such as,

     How would I go about my day?
     What would I be feeling?
     How would I look?
     How would I be moving?
     What would I do?

     Now, imagine yourself at bedtime, and ask yourself the same initial question again,
     “How would it be if I was a person who slept peacefully all night?”

     Imagine yourself acting as if you were a person who slept peacefully all night and see how you would behave at bedtime. Watch yourself as you go through your bedtime preparations and settle down in bed in the mode of a person who sleeps peacefully all night long . . . See yourself calm and relaxed, perhaps enjoying a milky drink, going through your bathroom routine, possibly having a luxurious scented bath, settling down in bed, resting your head on the pillow and allowing sleep to come to you . . .
     To help with the picture, ask yourself some questions, such as,

     What would I be feeling?
     How would I look?
     How would I be moving?
     What would I be thinking?

     And now gradually return your awareness to the room, feeling relaxed, confident, and positive, knowing that you can actually re-create the way you felt in the visualization at any time during the day and at bedtime when you act as though you are indeed a person who sleeps peacefully right through the night, every night.

     As you go through this exercise you find by acting as though you are a person who sleeps peacefully, you become endowed with the qualities of someone who sleeps well. This has been achieved in your imagination, but, having experienced the feeling inside yourself, you have given yourself the power to be able to carry the actions through in real life. And so, take time during the day to ask yourself the question, “How would it be if I was a person who slept peacefully all night?” and allow yourself to actually be that person. At night, do the same, and allow your inner self to take care of you in the way it knows best and you will soon find yourself sinking down into a deep peaceful sleep.

Continues...

Excerpted from A Good Night's Sleep by Jan Sadler Copyright © 2008by Jan Sadler. Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Introduction     1
Stress-Free Days for Tranquil Nights     3
Developing Your Inner Powers     14
Keeping a Sleep Diary     35
Techniques to Enrich Your Life     54
Power-Boosting Techniques and the Nature of Sleep     77
The Peaceful Sleep Approach to the Day and Night     97
How to Use the Peaceful Sleep Bedtime Routine     107
Conclusion     114
Resources     116
Recommended Reading     120
Index     122

Customer Reviews

Be the first to write a review

( 0 )

Rating Distribution

5 Star

(0)

4 Star

(0)

3 Star

(0)

2 Star

(0)

1 Star

(0)

Your Rating:

Review Guidelines

Tell the world what you think of this product.

Add Recommendations

Your Name: Create a Pen Name or Leave Anonymously

Barnes & Noble.com Review Rules

Our reader reviews allow you to share your comments on titles you liked, or didn't, with others. By submitting an online review, you are representing to Barnes & Noble.com that all information contained in your review is original and accurate in all respects, and that the submission of such content by you and the posting of such content by Barnes & Noble.com does not and will not violate the rights of any third party. Please follow the rules below to help ensure that your review can be posted.

Reviews by Our Customers Under the Age of 13

We highly value and respect everyone's opinion concerning the titles we offer. However, we cannot allow persons under the age of 13 to have accounts at BN.com or to post customer reviews. Please see our Terms of Use for more details.

What to exclude from your review:

Please do not write about reviews, commentary, or information posted on the product page. If you see any errors in the information on the product page, please send us an email.

Reviews should not contain any of the following:

- HTML tags, profanity, obscenities, vulgarities, or comments that defame anyone
- Time-sensitive information such as tour dates, signings, lectures, etc.
- Single-word reviews. Other people will read your review to discover why you liked or didn't like the title. Be descriptive.
- Comments focusing on the author or that may ruin the ending for others
- Phone numbers, addresses, URLs
- Pricing and availability information or alternative ordering information
- Advertisements or commercial solicitation

Reminder:

- By submitting a review, you grant to Barnes & Noble.com and its sublicensees the royalty-free, perpetual, irrevocable right and license to use the review in accordance with the Barnes & Noble.com Terms of Use.
- Barnes & Noble.com reserves the right not to post any review -- particularly those that do not follow the terms and conditions of these Rules. Barnes & Noble.com also reserves the right to remove any review at any time without notice.
- See Terms of Use for other conditions and disclaimers.

If you find inappropriate content, please report it to Barnes & Noble

A Good Night's Sleep: A Drug-Free Solution

Pick Up in Store

Overview

Customers Who Bought This Also Bought

More About This Book

Overview

Product Details

Meet the Author

Read an Excerpt

Table of Contents

Customer Reviews

Rating Distribution

5 Star

4 Star

3 Star

2 Star

1 Star

Your Rating:

Your Recommendations:

Barnes & Noble.com Review Rules

Reviews by Our Customers Under the Age of 13

What to exclude from your review:

Reviews should not contain any of the following:

Reminder:

Recommend other products that relate to your review. Just search for them below and share!