SECRETS TO HEALTHY SLEEP
Everyone has trouble sleeping from time to time. While it can be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with fitful sleep, you may have trouble sleeping.
When you don’t get enough sleep for an extended period of time, your fatigue affects every area of your life. Physically, you may notice a decrease in productivity and daily activities. Emotionally, you may experience relationship problems or changes in your personality. Mentally, chronic sleep problems can cause stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called «initial» insomnia, is when you first realize you have trouble reaching a sleep state and occurs when it takes more than half an hour to fall asleep. «Medium» insomnia is when you have trouble sleeping. Once you wake up, you stay awake until the early morning. The most severe form of insomnia is «late» or «terminal» insomnia. This is when you wake up early in the morning and are wide awake with less than 6 hours of sleep.
There are many reasons why you might have trouble sleeping. If your insomnia is caused by a medical condition, your doctor will be able to give you advice and appropriate medical care. If it is determined that your sleep problems are caused by a medical condition, that condition will be treated with the intention that it will in turn treat your insomnia.
On the other hand, if your sleep problems are due to you being stuck in a cycle of sleepless nights, or your insomnia is caused by your inability to achieve the state of inner peace needed to achieve sleep, this book is for you. Here you will find healthy options to try before taking potentially harmful and addictive prescription sleeping pills.
Chapter 1: Behavioral changes for healthy sleep
It is essential that your brain has consistency by creating a sleep schedule so that your body can learn to fall asleep without medication. Develop a sleep strategy to determine the best routine for you, and plan to follow it for a week or two before making any changes.
Your sleep strategy should include:
A regular bedtime
A consistent wake-up time
A note of any natural supplements you’ve tried
A routine that’s not stimulating, like brushing your teeth or reading
A regular bedtime routine will signal to your brain that it’s time to go to sleep. The desired end result of a sleep strategy is regular, restful, and refreshing sleep.
Aim to get 7—8 hours of sleep each night, and don’t oversleep. Waking up at the same time every day will establish a routine. Avoid napping during the day, as this will confuse your body and disrupt your sleep pattern. You can’t accumulate extra hours of sleep, and trying to sleep later in the morning to make up for lost sleep at night will leave you feeling tired.
Everyone has different sleep habits, so be patient as you work to find a sleep plan that works best for you.
In addition to a regular bedtime schedule, it’s important to make your bedroom a place that’s conducive to sleep. The more comfortable and relaxing your sleep space is, the better your chances of falling and staying asleep. Consider these tips when creating a relaxing sleep environment:
Remove all distractions and irritants.
Control the room temperature; cooler air (65 to 70 degrees Fahrenheit) is usually more comfortable for sleep, but set the temperature to your liking.
Ensure that the room is ventilated if possible. Open a window slightly to allow air flow. Circulating fresh air will help you breathe deeply and provide you with the oxygen you need for a good night’s sleep.
Use earplugs if there is noise outside your bedroom. There are many types of plugs designed specifically for sleep, so if you don’t find the perfect pair the first time, try another.
Mask out the noise with a white noise machine if you choose not to wear earplugs. Machines are designed specifically for this purpose, or you can use a fan or air conditioner to provide background noise. This will mask background sounds like traffic or a barking dog.
Try using a CD player to play soothing background music.
Your circadian rhythm, your body’s internal clock, relies on light and dark patterns to determine when to signal your body to fall asleep. Keep your room as dark as possible to help your body settle into a sleep state. Use mini blinds and blackout curtains to block out light from windows. Try wearing an eye mask to block out any remaining light.
Having a clock by your bed can make sleep problems worse. If you’re staring at sleep all night, turn them to the wall so you don’t have to see the time. Constantly looking at the clock makes you think only about sleep, and sleep deprivation continues the cycle of insomnia.
Consider a room humidifier for the winter months when the air is dry.
Use your room only for sleep. Remove the TV, computer, stereo. Your mind should associate your bedroom only with sleep.
