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stress treatment psychologist for Rockland, Westchester, Bergen, Passaic, Orange County, Hudson Valley, Northern New Jersey
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293 Christian Herald Road
Suite A
Valley Cottage, NY 10989
(845) 353-2229

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  Natural Approaches To Improve Sleep
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BEHAVIORAL Treatments & Sleep 15
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The following behavioral techniques can assist in improving sleep.  Bedtime rituals such as meditation before bedtime can be helpful.  Also, a warm bath with 2 cups of magnesium sulfate (Epsom salt), 2 cups of sodium bicarbonate (baking soda), and 2 tablespoons of methyl-sulfonyl-methane (MSM), for 20 to 30 minutes before bedtime, can further enhance the body’s relaxation response.
 
Exercise and bright early morning sunlight exposure can be beneficial for sleep.  Avoiding looking at the clock while in bed can also help.  If you can’t sleep, it is better to get out of bed and sit or lie down in another room.  There you can read something that is not too stimulating and/or listen to soothing music.  When you start to feel sleepy, go back to bed.  Avoid staying in bed restless and sleepless.  Another technique is sleep restriction therapy.  Here you will deliberately go to bed later and/or wake up earlier in the morning.  The goal is to increase your sleep efficiency.  When you feel tired, reward yourself by going to bed earlier or waking up later.  Finally, dim the lights after dinner to send a signal to the brain that bedtime is approaching.

     

 

 

 

 

 

   

 

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