Rest - Sleep

“My Buddy Diet”

Rest and/or Sleep

Each Week for the next 13 weeks we will make

“My Buddy Diet – DREAM” lifestyle changes.

Week 1

Rest: This week we will start to get better rest and sleep.

1. Schedule a fixed bed time and scheduled fixed wake up time.
2. Start using breathe right strips each night. (purchase at drug store).
3. Grade your sleep on a 1-5 scale. 5 is best and 1 is worst. Identify problem areas: going to sleep, staying asleep, waking up too many times to go to the restroom, waking up too early, clock watcher, anxiety about sleep windows.
4. Make a plan to fix what is wrong with your sleep area.
   a. Clutter
   b. Need new or different pillows
   c. Need to flip current mattress/or purchase new mattress
   d. Too much or too little light (including alarm clock)
   e. Noise problems

Week 2

Rest: This week we will use what we learned in week 1 to make changes to our sleep area.

1. Follow every thing in week 1. You should now have a fixed bed time and fixed wake up time.
2. This week your goal is to hit your fixed bedtime and fixed wakeup time 4 times this week.
3. Work your plan to fix what is wrong with your sleep area. De-clutter, purchase new pillows if necessary, fix light noise and mattress problems.
4. Turn off the TV 1/2 hour before you go to sleep this week. No TV show is a important as sleep. 
5. If you have trouble falling asleep try 1) melatonin 2)magnesium with malic acid (get at the health food store) 3) bath 1/2 hour before bedtime. 

Week 3

Rest: This week we have our sleep area read for sleep.

1. Follow everything in week 1 and 2. If you have not done so fix your sleep area.
2. Follow your fixed bed time 5 of the 7 nights this week.
3. Turn off that TV 1/2 hour before bedtime.
4. Get ready for bed 1/2 hour before bedtime. (wash face, brush teeth etc.)
5. Get a lamp for your bedroom with a small watt light bulb. If you already have a lamp in your bedroom purchase the lowest watt lamp you can find and designate that your "go to sleep lamp".

Week 4

Rest:  Rest is more than sleep.

1. Follow everything in week 1, 2 and 3. If you have not done so fix your sleep area.
2. Follow your fixed bed time 6 of the 7 nights this week.
3. Before sleep start a 30 sec breathing de-stressor. Big SLOW breaths in your nose and out your mouth. Find your center.
4. Identify what in your life causes the most stress then give it to GOD. Ask for his help.
5. One night a week min. Take a bath and relax.  

Week 5

Rest:  Rest is Peace.

1. During your day find five minutes to shut your eyes (no phone calls) and start a 30 sec breathing de-stressor. Big SLOW breaths in your nose and out your mouth. Find your center.
2. One night this week make some sleepytime tea. See how your body reacts to the tea.
3. Ask your spouse or significant other to give you a massage one night and you reciprocate the next night. Stop at the drug store and pick up massage oil.
4. One night read and repeat the 23 Psalm as a mantra. (Say it 10 times at least).