Sleep Well
Live It Up eNewsletter June 2005
1. 9 Tips to Sleep Well
2. Recipe: Green Pawpaw Salad
1. 9 Tips to Sleep Well
It’s so important to get a good night’s sleep, and how much sleep is enough, is different for everyone. Your sleep needs will depend upon your age, health and stress levels. It’s best not to worry about how much sleep you’ve had, just be grateful for the sleep you did get.
- For a start, get into a regular routine. Your subconscious is in charge of sleep, and your subconscious runs best when it can turn on the automatic pilot every night because you have an established routine. Make it a positive habit to support yourself and your good sleep. You will need to avoid some things, like:
- Strenuous exercise after 5pm, as it triggers endorphins and adrenalin that stimulates the body.
- Coffee (no more than 2 cups per day, and none after 5pm)
- Alcohol (make sure you have 4 alcohol free days per week), and don’t use it to help you sleep.
- Chocolate – none after 5 pm
- Eating late: better to eat early rather than late, otherwise your stomach is still digesting when you go to bed.
- Violent or thought-provoking television or books as your mind will keep ticking over or can be disturbed by these things.
- Next, do things in the same order, and at the same time each night. For example: At 9.30pm (Adults) brush your teeth, go to the toilet, rub in some hand cream, brush your hair, and into bed. Then, read inspirational material for 15 minutes. Lastly, have a glass of water by your bed, drink half of it, and as you drink half of it, say to yourself “As I drink this water, I know I sleep deeply and soundly. While my body sleeps it heals, and I have wonderful dreams where I visit the light.”
- In the morning when you wake up, drink the rest of the glass of water and say to yourself “This glass of water reminds me to feel refreshed and alert and to recall my wonderful dreams throughout the day.
2. Recipe: Green Pawpaw Salad
· Heat 1 tbspn olive oil in frypan, sauté 1 sliced onion, and 3 crushed garlic cloves until soft & brown. Set aside to cool.
· Grate 1 green pawpaw (about 250 gr) and 1 carrot
· Combine juice of 3 limes, 2 tspns br sugar, ¼ cup pine nuts and 1 tbspn Worcestershire sauce, then mix with pawpaw/carrot combo.
· Combine ¼ cup chopped mint, ¼ cup torn Thai Basil leaves, and ¼ cup chopped coriander leaves with onion mix.
· Now layer the pawpaw mixture and then the onion mixture over the top. Sprinkle with extra pine nuts, and torn mint basil, mint, coriander leaves.
· Delicious on its own or as an accompaniment to any Asian dish.
