SLEEP HYGIENE
ZZZZZzzzzzzzzzz...........
I have suffered from Insomnia for years. So I have recently made a few changes in my life, and have also learnt more about sleep hygiene. Whether you have Insomnia or not, I feel most people could benefit, and feel better and achieve more in life from having a more satisfied sleep. So here are a few tips that I have recently learnt.
" Sleep Hygiene" is the term used to describe good sleep habits.
Tips:
1) Get Regular: One of the best ways to train your body to sleep well is to go to bed and get up more or less the same time everyday, even on weekends and days off!!
This regular rhythm will make you feel better and give your body something to work from.
2) Sleep when sleepy: Only try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed.
3) Get up & try again: If you haven't been able to get to sleep after 20 minutes or more, get up and do something calming or boring until you feel sleepy, then return to bed and try again. Sit quietly on the couch with the lights off (bright lights will tell your brain that it is time to wake up), or read something boring like the phone book. Avoid doing anything that is too stimulating or interesting, as this will wake you up even more.
4) Avoid caffeine & Nicotine: It is best to avoid consuming any caffeine ( In coffee, tea, fizzy drinks, chocolate and some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed. These substances act as stimulants and interfere with the ability to fall asleep.
5) Bed is for sleeping: In our generation we cannot not have our phones, iPads/tablets, laptops with us at all times (sad really), but as hard as it is try not to use your bed for anything other than sleeping and sex, so that your body comes to associate bed with sleep. If you use bed as a place to wash tv, eat, read, work on your laptop, pay bills, and other things, your body will not learn this connection. ( its harder to do then you would think).
6) No naps: It is best to avoid taking naps during the day, to make sure that you are tired at bedtime. If you can't make it throughout the day without a nap, make sure it is for less than an hour and before 3pm.
7) Sleep Rituals: You can develop your own rituals of things to remind your body that it is time to sleep. Some people find it is useful to do relaxing stretches or breathing exercises (like yoga and meditation) for 15 minutes before bed each night, or sit calmly with a cup of caffeine-free tea. ( I find Chamomile tea is great).
8) Bath time: Having a hot bath 1-2 hours before bedtime can be useful, as it will raise your body temperature, causing you to feel sleepy as your body temperature drops again. Research shows that sleepiness is associated with a drop in body temperature.
9) No clock-watching: Many people who struggle with sleep tend to watch the clock too much. Frequently checking the clock during the night can wake you up (especially if you turn on the light read the time) and reinforces negative thoughts such as " Oh No, look how late it is, I'll never get to sleep" or " Its so early, I have only slept for 5 hours, this is terrible."
10) Exercise: Regular exercise is a good idea to help with a good sleep, but try not to do strenuous exercise in the 4 hours before bedtime. Morning walks are a great way to start the day feeling refreshed!
11) Eat right: A healthy, balanced diet will help you to sleep well, but timing is important. Some people find that a very empty stomach at bedtime is distracting, so it can be useful to have a light snack, but a very heavy meal before bed can also interrupt sleep.
12) The right space: It is very important that your bed and bedroom are quiet and comfortable for sleeping. A cooler bedroom with enough blankets to stay warm is best, and make sure you have curtains or an eye mask to block out early morning light and earplugs (if you have a partner that snores like me)
13) Keep daytime routine the same: Even if you had a bad night sleep and are tired, it is important that you try to keep your day time activities the same as you had planned. That is, don't avoid activities because you feel tired.
I still do have a lot of trouble falling asleep, but this is a new change. I am willing to try anything!!
If you have any sleep hygiene tips yourself, then feel free to leave a comment.
So..... if you feel yourself with those dark circles under your eyes, then maby give a few of these a try....
PEACE.
All photos found on: Tumblr
Sleep Hygiene tips written by: Anonymous human
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I have suffered from Insomnia for years. So I have recently made a few changes in my life, and have also learnt more about sleep hygiene. Whether you have Insomnia or not, I feel most people could benefit, and feel better and achieve more in life from having a more satisfied sleep. So here are a few tips that I have recently learnt.
" Sleep Hygiene" is the term used to describe good sleep habits.
Tips:
1) Get Regular: One of the best ways to train your body to sleep well is to go to bed and get up more or less the same time everyday, even on weekends and days off!!
This regular rhythm will make you feel better and give your body something to work from.
2) Sleep when sleepy: Only try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed.
3) Get up & try again: If you haven't been able to get to sleep after 20 minutes or more, get up and do something calming or boring until you feel sleepy, then return to bed and try again. Sit quietly on the couch with the lights off (bright lights will tell your brain that it is time to wake up), or read something boring like the phone book. Avoid doing anything that is too stimulating or interesting, as this will wake you up even more.
4) Avoid caffeine & Nicotine: It is best to avoid consuming any caffeine ( In coffee, tea, fizzy drinks, chocolate and some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed. These substances act as stimulants and interfere with the ability to fall asleep.
5) Bed is for sleeping: In our generation we cannot not have our phones, iPads/tablets, laptops with us at all times (sad really), but as hard as it is try not to use your bed for anything other than sleeping and sex, so that your body comes to associate bed with sleep. If you use bed as a place to wash tv, eat, read, work on your laptop, pay bills, and other things, your body will not learn this connection. ( its harder to do then you would think).
6) No naps: It is best to avoid taking naps during the day, to make sure that you are tired at bedtime. If you can't make it throughout the day without a nap, make sure it is for less than an hour and before 3pm.
7) Sleep Rituals: You can develop your own rituals of things to remind your body that it is time to sleep. Some people find it is useful to do relaxing stretches or breathing exercises (like yoga and meditation) for 15 minutes before bed each night, or sit calmly with a cup of caffeine-free tea. ( I find Chamomile tea is great).
8) Bath time: Having a hot bath 1-2 hours before bedtime can be useful, as it will raise your body temperature, causing you to feel sleepy as your body temperature drops again. Research shows that sleepiness is associated with a drop in body temperature.
9) No clock-watching: Many people who struggle with sleep tend to watch the clock too much. Frequently checking the clock during the night can wake you up (especially if you turn on the light read the time) and reinforces negative thoughts such as " Oh No, look how late it is, I'll never get to sleep" or " Its so early, I have only slept for 5 hours, this is terrible."
10) Exercise: Regular exercise is a good idea to help with a good sleep, but try not to do strenuous exercise in the 4 hours before bedtime. Morning walks are a great way to start the day feeling refreshed!
11) Eat right: A healthy, balanced diet will help you to sleep well, but timing is important. Some people find that a very empty stomach at bedtime is distracting, so it can be useful to have a light snack, but a very heavy meal before bed can also interrupt sleep.
12) The right space: It is very important that your bed and bedroom are quiet and comfortable for sleeping. A cooler bedroom with enough blankets to stay warm is best, and make sure you have curtains or an eye mask to block out early morning light and earplugs (if you have a partner that snores like me)
13) Keep daytime routine the same: Even if you had a bad night sleep and are tired, it is important that you try to keep your day time activities the same as you had planned. That is, don't avoid activities because you feel tired.
I still do have a lot of trouble falling asleep, but this is a new change. I am willing to try anything!!
If you have any sleep hygiene tips yourself, then feel free to leave a comment.
So..... if you feel yourself with those dark circles under your eyes, then maby give a few of these a try....
PEACE.
All photos found on: Tumblr
Sleep Hygiene tips written by: Anonymous human
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