Tools for Better Sleep

Guests at the Ritz-Carlton, Kapalua can experience a new program called “Sleep Fit”. Developed by Claudia Micco, mind-body-fitness director, its aim is to provide guests with a better understanding of themselves. “We’re offering them the tools,” says Micco. “If they want to continue the work at home, they’ll have the tools. They can look at what personal obstacles they need to overcome to improve the quality of sleep and therefore improve the quality of life.” Here, Micco shares her top sleep tips.

1. Develop sleep rituals. This releases the build-up of daily tension and builds a positive attitude as you prepare for sleep. Simple practices such as showering, bathing, stretching, journaling, relaxation, and yoga breathing can help your body prepare for a good night’s sleep.

2. Take time to wind down gradually. Dimming the lights or turning the TV or computer off one or two hours before going to bed can help.

3. Once you are in bed, welcome and surrender to sleep.

4. Explore any resistance to sleep. Give yourself permission to notice your thoughts without attaching a story to them.

5. Count your breaths. Inhale and exhale 1, inhale and exhale 2, and so on. If you lose count, begin again at 1.

6. If all else fails and you really can’t sleep, get out of bed for a while, but keep the room dimly lit and try some light reading. Stay away from the TV and computer!

7. Develop waking rituals. Practice waking up with a relaxed attitude. Wake up gradually and take a few moments to notice your surroundings.  Use your Zen Alarm Clock to wake you gradually and progressively with calming chimes.

8. Notice your in breath and your out breath as you wake up. Visualize a great day ahead!

9. Get rid of the annoying alarm clock; it will disrupt your whole day! Look for a Zen Alarm Clock, or wake up to soft music.

10. Stick to healthy eating, moderate aerobic exercise, and drop the caffeine and alcohol for good night zzzz’s.

adapted from Organic Spa Magazine, by Mary Bemis

Boulder, Colorado—an innovative company has taken one of life’s most unpleasant experiences (being startled awake by your alarm clock early Monday morning), and transformed it into something to actually look forward to. “The Zen Alarm Clock,” uses soothing acoustic chimes that awaken users gently and gradually, making waking up a real pleasure.  Rather than an artificial recorded sound played through a speaker, the Zen Clock features an alloy chime bar similar to a wind chime.  When the clock’s alarm is triggered, its chime produces a long-resonating, beautiful acoustic tone reminiscent of a temple gong.  Then, as the ring tone gradually fades away, the clock remains silent until it automatically strikes again three minutes later.  The frequency of the chime strikes gradually increase over ten-minutes, eventually striking every five seconds, so they are guaranteed to wake up even the heaviest sleeper.  This gentle, ten-minute “progressive awakening” leaves users feeling less groggy, and even helps with dream recall.

Now & Zen’s Acoustic Alarm Clock Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

Posted in Chime Alarm Clocks, Natural Awakening, sleep, Sleep Habits, wake up alarm clock, Well-being