How to Create a Healthy Sleep Environment
Times have changed but some things were meant to stay the same.
One of them is our sleeping environment.
Gone are the days when bedrooms were considered a private sanctuary reserved for the sole purpose for which they were intended - sleep and sex.
With the abolishment of this rule came a dramatic increase in the number of people suffering from sleep disorders.
These days it is all too common that every bedroom in the house has its own television set.
People sit in bed watching their favourite program, eat meals in their bedroom and use it for office space if necessary.
People no longer associate only their beds with sleeping neither do they fall asleep only in their beds.
It is all too common a sight to see commuters sleeping on their way to and from work, friends and family sleeping in front of the television and unfortunately even people falling asleep at their desks at work.
These people are all suffering from sleep debt.
There internal body clocks are so confused because they do not know whether the bedroom is a trigger to watch TV, work, eat or sleep and therefore these people find that sleep eludes them when they switch off the light.
People generally have forgotten how to practice the very natural good sleeping habits because of their complete change in lifestyle.
If you are one of the millions of people who suffer from sleepiness during the day and insomnia at night or a bit of both then it is time to reconsider first and foremost your sleep environment and go back to basics.
Firstly we must condition ourselves to associating our bed with sleep.
Get rid of any distractions in your bedroom that are not conducive to sleeping.
This would include the TV, anything even remotely work-related and any clutter.
Your bedroom must feel like a sleep haven with a beautiful bed covered with crispy clean sheeting, fluffy pillows and a warm and cozy comforter inviting you to get into bed.
The room must be quiet and peaceful with a comfortable room temperature.
The room must smell fresh and have sufficient ventilation to remain fresh throughout the night.
When you enter your bedroom your sole purpose must be to sleep in this wonderful luxurious bed.
This will work best if you have taken the time to relax and sent the right signals to your internal body clock so that it can start producing the sleep inducing hormone melatonin.
Follow a fixed routine and make your preparation for bedtime a daily ritual - a time to wind down and your "Time Out".
Take a warm bath and relax.
Put on loose comfortable pajamas and make yourself a light snack.
Avoid anything containing alcohol or caffeine as these will boycott your plans, and then allow yourself an hour of relaxation.
Read that book that you have been meaning to read, do some yoga, or practice some breathing exercises, basically any activity that will help you to relax but if possible, avoid watching television.
One of them is our sleeping environment.
Gone are the days when bedrooms were considered a private sanctuary reserved for the sole purpose for which they were intended - sleep and sex.
With the abolishment of this rule came a dramatic increase in the number of people suffering from sleep disorders.
These days it is all too common that every bedroom in the house has its own television set.
People sit in bed watching their favourite program, eat meals in their bedroom and use it for office space if necessary.
People no longer associate only their beds with sleeping neither do they fall asleep only in their beds.
It is all too common a sight to see commuters sleeping on their way to and from work, friends and family sleeping in front of the television and unfortunately even people falling asleep at their desks at work.
These people are all suffering from sleep debt.
There internal body clocks are so confused because they do not know whether the bedroom is a trigger to watch TV, work, eat or sleep and therefore these people find that sleep eludes them when they switch off the light.
People generally have forgotten how to practice the very natural good sleeping habits because of their complete change in lifestyle.
If you are one of the millions of people who suffer from sleepiness during the day and insomnia at night or a bit of both then it is time to reconsider first and foremost your sleep environment and go back to basics.
Firstly we must condition ourselves to associating our bed with sleep.
Get rid of any distractions in your bedroom that are not conducive to sleeping.
This would include the TV, anything even remotely work-related and any clutter.
Your bedroom must feel like a sleep haven with a beautiful bed covered with crispy clean sheeting, fluffy pillows and a warm and cozy comforter inviting you to get into bed.
The room must be quiet and peaceful with a comfortable room temperature.
The room must smell fresh and have sufficient ventilation to remain fresh throughout the night.
When you enter your bedroom your sole purpose must be to sleep in this wonderful luxurious bed.
This will work best if you have taken the time to relax and sent the right signals to your internal body clock so that it can start producing the sleep inducing hormone melatonin.
Follow a fixed routine and make your preparation for bedtime a daily ritual - a time to wind down and your "Time Out".
Take a warm bath and relax.
Put on loose comfortable pajamas and make yourself a light snack.
Avoid anything containing alcohol or caffeine as these will boycott your plans, and then allow yourself an hour of relaxation.
Read that book that you have been meaning to read, do some yoga, or practice some breathing exercises, basically any activity that will help you to relax but if possible, avoid watching television.