I need some sleep!
Sleep hygiene solutions for sleep problems
I need some sleep, but I can't sleep. Many people have difficulty falling asleep and staying asleep for a good nights rest. Many factors can cause sleep problems , but oftentimes simple changes in evening schedules and bedtime routines can work wonders. These bedtime rituals and practices, known as sleep hygiene, can end the "I need some sleep" blues.
Sleep hygiene is important to practice for the health of your sleep, just as sanitary hygiene and cleanliness are important for preventing disease. Sleep hygiene is the practice of following simple guidelines to ensure more restful and effective sleep which can improve daytime alertness and help treat or avoid certain kinds of sleep disorders. Difficulty sleeping and daytime sleepiness may be indications of poor sleep hygiene.
How to sleep better. Your body's internal clock regulates periods of sleep and wakefulness. Proper sleep hygiene helps keep your clock running on time. Following regular schedules is important for most people's body clocks. When the body's clock is severely disturbed by factors like travel and jet lag, changing shift times at work, and other upsets it can really affect your sleep schedule. Here are some tips and guidelines about how to sleep better so you don't say "I need some sleep". These simple sleep hygiene practices can really improve your sleep.
Solutions for sleep problems can be simple lifestyle adjustments. Some or all of these sleep hygiene suggestions can help cure your sleep problems. Build good sleep hygiene habits around a core of these ideas that work for your lifestyle and stop saying "I need some sleep!"
Be prepared for a great sleep!
• Relax, its bedtime! Try to avoid stimulating mental and physical activities near bedtime.
• Avoid television and the computer screen for an hour or more before bedtime. This is important for many people.
• Exercise regularly, preferably outdoors.
• Restrict your liquid intake for 1-2 hours before bedtime.
• A hot shower or bath in the evening can be very relaxing.
• Gradually decreasing surrounding light levels for an hour or so before bedtime can help you relax.
• Consider using earplugs and a sleep mask if the ambient noise and / or light in your bedroom is too stimulating.
• Curb the use of caffeine and nicotine in the evening if they affect your sleep.
• Avoid alcohol in the evening as its apparent helpfulness is short lived.
Set up the proper sleep environment:
• The bedroom should be quiet and cool.
• The bedroom should be as dark as possible. Use dim nightlights in the hall and the bathroom for nocturnal lighting.
• The bed should only be used for sleep and sex, not for work, eating, TV watching, etc., as the association of "bed means sleep" can be helpful.
Timing when to go to bed:
• Try to maintain a consistent bedtime, but go to bed only when you are sleepy.
• Try to arise at the same time every day.
• Keep naps short and before 3 p.m.
Sleep hygiene article forum:
Finding good sleep hygiene information can be difficult, but our sleep hygiene forum makes it much easier to find the latest research and articles in one place. Stop saying "I need some sleep!" Come back often to see what is new.
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Live long and prosper!
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