Everyone experiences trouble sleeping once in a while. While this may be
inconvenient, its often temporary. When occasional sleepless nights turn into a
regular occurrence of many nights in a row with interrupted sleep, you might
have a sleeping problem.
When you dont get enough sleep for an extended period of time your tiredness
impacts every part of your life. Physically, you might notice a decrease in your
productivity and daily activities. Emotionally, you may experience relationship
problems or a change in your personality. Mentally, a chronic sleep problem can
create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage,
called initial insomnia, is when you first realize youre having difficulty achieving
a sleep state and occurs when it takes longer than a half an hour to fall asleep.
Middle insomnia is when you have difficulty staying asleep. Once awakened,
you stay awake through the wee hours of the morning. The most sever level of
insomnia is late or terminal insomnia. This is when you wake up early in the
morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your
insomnia is due to a medical condition, your doctor will be able to provide you
with suggestions and appropriate medical attention. If its determined that your
sleep problem is due to a medical condition, the condition will be treated with the
intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck
in a cycle of sleepless nights, or your insomnia is due to your inability to reach a
state of inner peace needed to achieve sleep, this book is for you. Here youll
find healthy options to try before taking potentially harmful and habit forming
prescription sleep aids.
In this book youll learn about:
· Preparing the perfect sleep environment
· Relaxation techniques
· The role of exercise and diet in your sleep health
· How to quiet your mind to promote good sleep
· Beneficial natural supplements
When following the tips in this book, you will have all of the tools needed to stop
tossing and turning at night and start enjoying a full nights sleep, naturally. You
will wake up feeling rejuvenated and attentive, instead of exhausted and restless.
Prepare yourself drift off to dreamland naturally!
Behavioral Changes for Healthy Sleep Habits
Habits at Bedtime
It is essential that your brain has consistency by creating a bedtime schedule so
that your body can learn how to fall asleep without medication. Create a sleep
strategy to determine the best routine, and plan to follow the routine for one to
two weeks before making any alterations.
Your sleep strategy should include:
· A regular bedtime
· A consistent wake time
· A record of any natural supplements you have tried
· Routine activities that are not stimulating such as brushing your teeth or
Moving through a regular bedtime process will signal to your brain that its time to
go to sleep. The desired end result of having a sleep strategy is regular sleep
thats restful and refreshing.
Plan to get 7-8 hours of sleep nightly, and dont allow yourself to oversleep. If
you wake up the same time every day youll establish a routine. Avoid naps
during the day because your body will be confused, and it will interrupt your sleep
pattern. You cant bank extra hours of sleep, and trying to sleep later in the
morning to make up for sleep lost overnight will leave you feeling tired.
Every person has different sleep habits, so be patient while you work through the
process of finding the sleep plan that works best for you.
In addition to a regular bedtime schedule, it is important to make you bedroom a
place that is conducive to sleep. The more comfortable and relaxing your sleep
space is, the better your chances for falling asleep and staying asleep. Consider
these tips when creating your relaxing sleep atmosphere:
· Get rid of all annoyances and interruptions.
· Control the room temperature; cooler air (between 65 and 70 degrees F)
is typically more comfortable for sleep, however, set the temperature to
· Allow for room ventilation, if possible. Crack a window slightly to allow for
air flow. The circulating fresh air will help you breathe deeply, and provide
oxygen that is essential for good sleep.
· Use ear plugs if there are noises outside the bedroom. There are many
types of plugs that are specifically for sleeping, so if at first you dont find
the perfect pair, try another.
· Mask noises with a white noise machine if you decide to not wear
earplugs. Machines are designed specifically for this purpose, or you can
use a fan or air conditioner to provide the background noise. This will hide
background sounds such as traffic or a barking dog.
· Try using a CD player to play soothing background music.
· Your circadian rhythm, your bodys 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 thick curtains to block light from windows. Try wearing an
eye mask to block any remaining light.
· Having a clock by your bedside might be adding to your sleep problem. If
you are watching the clock all night long, face it toward the wall so that
you cant see the time. Constantly looking at the clock only makes you
think about sleep, and lack of sleep, which continues the cycle of
· Consider a room humidifier for winter months when the air is dry.
· Use your room only for sleeping. Remove the TV, computer, stereo. Your
mind should associate your bedroom only with sleep.
· Wear the most comfortable clothing you own. Non-constrictive clothing
wont wake you in the middle of the night.
As you can see here, there are many different tips to try to help you sleep better.
Each individual has their own unique combination of elements that make up their
perfect sleep environment. If one suggestion doesnt work for you, make note
and try another until you find out what works best for you.