Getting better sleep

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Getting better sleep

 

The basics in sleep always have to do with the so called sleep

 

hygiene. There are a few rules relevant to this stage. You may

 

have heard some or all of them before, but you have to make

 

sure you've covered the basics before moving on to the next

 

stages.

 

Learn to abide your internal clock

 

Our body has an internal rhythm that is called a circadian

 

rhythm. Human beings are creatures of habit, and our internal

 

rhythm reflects that. Go to sleep and wake up at the same time

 

each day (yes, even on weekends), and your body will " learn "

 

this routine, which will make it easier for you to fall asleep

 

and stay asleep.

 

1)Avoid napping during the day

 

Napping will cause your internal clock to get " confused " . If

 

you must nap, limit the nap to no more than 45 minutes, and

 

don't take it after 4 pm.

 

2)Avoid foods that will tamper with your sleep

 

This includes drinking alcohol, caffeinated drinks (coffee,

 

tea), or fatty or spicy foods in the evening, before going to

 

bed.

 

3)Keep your room as comfortable as possible for sleep

 

This includes a comfortable mattress, a temperature that's not

 

too high or too low, and a noisy-free environment.

 

4)Use your bed only for sleep (and sex)

 

When we use the bed for other things, our mind connects the bed

 

with things other than sleep. When we finally get to bed for

 

sleeping, it doesn't have the right connection in our minds

 

necessary to convince our brains that it's time for sleep.

 

These things all require little of you, and are mostly minor

 

things you can start doing to improve your sleep.

 

Minor Tweaks

 

These are things that require more on your part, but have been

 

proven to improve sleep.

 

1)Exercise

 

Apart from other known benefits of exercise, it can help you

 

sleep better. Our body's temperature changes during the day. We

 

are most active when it's the highest (typically in the late

 

morning and early evening) and we are more sleepy as it

 

declines at night. Exercise causes your body temperature to

 

rise, and a few hours later to drop as a compensation for that

 

earlier rise. The drop in temperature makes it easier to fall

 

asleep and stay asleep.

 

Since the drop in temperature occurs a few hours after

 

exercise, it's best to exercise within 3-6 hours of bedtime.

 

2)Take a bath

 

A hot bath will also cause your body's temperature to rise and

 

fall afterward. You should take it about 2 hours before bedtime

 

(since the temperature drops here faster) and stay in the hot

 

water for about 25 minutes.

 

3)Expose yourself to the sun

 

Before there was electricity, people were exposed to sunlight

 

during the day. Our body recognizes that light as a cue for

 

" day " , and when it's gone it " understands " night time is

 

coming. Inside our body, this " understanding " is done by

 

producing a hormone called melatonin, which promotes sleep.

 

Nowadays, people spend most of the day in offices or at home,

 

where there is artificial light. Our body doesn't recognize it

 

as sunlight and the secretion of melatonin is changed, which

 

makes it harder for us to get to sleep. To let your body know

 

that it's daytime, open the drapes or get out for a walk in the

 

morning. Also expose your eyes to the sun before it sets.

 

Under The Hood

 

The second step required you to be active about promoting a

 

better sleep. This step is meant for anyone who's still having

 

trouble after trying the above methods.

 

1)Artificial light

 

Some of us, for many reasons (no time, no ability), just can't

 

get exposed to sunlight during the day. For these people

 

artificial bright light boxes were invented. They contain

 

special bulbs that produce a light strong enough to convince

 

our mind to think it's daytime. You can find many on the

 

Internet. Look for lights that produce 5,000-10,000 lux (that's

 

the unit the light in these boxes is measured by).

 

2)Manage stress

 

Our daily lives can be hectic. Working full time, managing a

 

house, a family, personal issues. All can take a toll on our

 

sleep at the end of the day. Stress worsens sleep. Learning to

 

relax can be one of the best methods to promote better sleep.

 

There are many methods to achieve relaxation.

 

3)Look for medical causes

 

Sometimes, even though we try many methods, we just can't fix

 

sleep. Some of these cases are caused by a medical problem.

 

There are many medical conditions that can harm sleep, like

 

asthma, allergies, lung problems, heart problems, digestive

 

problems and more. It can also be a manifestation of depression

 

or anxiety. If nothing else works, it might be a good idea to

 

ask a doctor for advic