The Importance of Sleep
2) Do the exercise regularly in the evening some three to four hours before bed. See that you get at least 30 minutes of sunlight exposure daily. Do yoga, meditation and gym early in the morning. This is will help to give energy to work for the whole day. The strained muscles will undoubtedly ask for rest at night.
3) Have a long, warm bath or shower before bedtime. Follow bedtime rituals. Listening to soft music read a book to calm the body. Avoid reading violent news or watching suspense or horror movies that will have brain thinking about.
4) Have warm milk before bedtime. Have dinner about two hours before sleeping. Have water bottle besides you so that you don’t have to walk up to the water pot.
5) The bedroom area should be silent and as far as television is considered should not be in bedroom. The room should have a comfortable atmosphere. Put curtains where the light is piercing in the room. Change the bed sheets regularly. The room should have proper ventilation. Avoid having illuminated clock in bedroom that makes you anxious and keeps you thinking about time.
6) Avoid sleeping in afternoon. Avoid caffeine and nicotine in all forms after lunchtime. Caffeine in coffee, tea, chocolate, colas; other soft drinks should be avoided.
7) If you don’t get sleep withinn 10-15 minutes and feel that you can’t get sleep leave the bedroom. Get on with some book or watch television until you feel drowsy.
Some people have pills for sleeping try to reduce it and continue till you get rid of it. If not controlled it just becomes a habit. Proper care should therefore be taken and physician should be consulted.
9) Recollect all the activities performed during the day. Note down the worries you are facing and possible ways to achieve the solution. This will remove the burden of your shoulders and so you need not think of it as you go to the bed.
10) Main reason for sleep problems is stress. The relief from tensions and anxieties often eliminates sleep problems.
11) Have light meal before bed. Eating heavily can cause adverse effects.
12) Most people you have to travel across the globe through various time zones in such cases they should practice the timetable of that country in advance so that body gets acquainted to the conditions to be faced in another country.
Some Useful Resources.
National Sleep Foundation http://www.sleepfoundation.org
American Academy of Sleep Medicine http://www.aasmnet.org
American Insomnia Association http://www.americaninsomniaassociation.org
Sleep Research Society http://www.sleepresearchsociety.org
NIH National Center for Sleep Disorders Research http://www.nhlbi.nih.gov/sleep
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Article Written by James Smythe
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