Ways To Develop Quality Sleep
April 4, 2009
Do you have problem falling asleep? Do you toss and turn for hours waiting to fall asleep to find that the sun has already risen. Good sleep is important not only for health but also for a stress free life. Researchers have found more evidence that links sleeplessness with suicidal thoughts or attempts. Let’s try attacking that dreaded enemy without the use of any prescription sleeping pill, as this can be highly addictive.
Firstly, practice good “sleep hygiene” by ensuring that the bedroom environment is conducive to sleep. Keep the room dark and quiet, don’t let pets inside and never put TVs and videos inside. Expert’s highly recommend using the bedroom only for sleeping, and to keep regular sleep and wake times and to refrain from drinking caffeine like coffee and tea at night.
Sleep only when you feel sleepy and if you can’t fall asleep within 20 minutes, get up and do something boring until it drives you to sleep. Don’t take naps before bedtime and in the afternoon. Got to bed the same time, every day, and refrain from exercise at least 4 hours before bedtime
Meir Kryger, director of sleep research and education at Gaylord Hospital in Wallingford, Conn., US, has suggested adult patients to develop a pre-bed relaxation ritual. These could be taking a hot bath or sipping a warm cup of chamomile tea, etc. “You’d be amazed at how helpful they can actually be,” she said.
Never resort to drinking to cure insomnia. It will put you to sleep but the quality could be bad with frequent interruptions like frequent night-time awakenings and causing next-day tiredness.
Lawrence Epstein, medical director of Sleep HealthCenters in Boston and co-author of ‘The Harvard Medical School Guide to a Good Night’s Sleep’ suggests for the creation of a barrier between work and sleep. He says it is essential to have some sort of break from the day’s stress before sleeping. If you are planning to sleep by 10:00 pm stop your work at least 15 minutes before. Before that write down all your pending works and worries in a paper before sleeping and don’t let those occupy your mind.
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