Sleep Management
Bedtime and rising time
For most people, a night’s sleep or a night’s bed-time should be no longer than 7 hours (excessive time may fragment sleep).
However it depends on the individual, some people need to sleep 9 or 10 hours, others just need 5 or 6 hours, in order not to feel sleepy and tired the next day. For example, older people need less sleep.
Try to maintain a regular rising time (also on weekends and holidays) even if you have had trouble sleeping the night before, as “sleeping in” can disturb sleep the following night.
Get up earlier in the morning, at least try this when you’re trying to set up your new regular bedtime routine. You’ll be much more tired at night and more apt to get to sleep. Once you’re awake, get up. Don’t lie in bed, thinking about getting up.
Room temperature
Fresh air and a room temperature of around 18 degrees will give you the best sleeping conditions. Blankets or comforters can lock in heat without feeling too heavy or confining. Make sure your feet are warm, it’s almost
impossible to sleep when your feet are very cold.
In summer, a room that’s too hot can also be disruptive to sleep. An air conditioner or fan can help. If excess humidity is a problem, consider a dehumidifier. Awakening with a sore throat, dryness in your nose, or even a nosebleed are signs of too little humidity, consider a humidifier.
Warm bath
Soaking in hot water before retiring to bed can ease the transition into a deeper sleep. This may be due to a temperature shift (core body temperature drops after leaving the tub, which may signal to the body that it’s time to sleep), or the sleep improvement may be related to the water’s relaxing properties.
Don’t overdo it however, you merely want to relax your body, not exhaust it.
Your bed
Ask yourself the following questions: Does your mattress provide the support you like? Do you wake with your back aching?
Is there enough room for you and your sleep partner? Do you sleep better or worse, when you sleep away from home?
Discomfort can make falling asleep more difficult and lead to restlessness. Mattresses can be made of slumber inner springs, foam, fabric, water or air. They may be firm or soft providing different levels of support to your body. Types of mattresses may affect body temperature and humidity, as well as comfort.
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How to sleep
Sleep on Your Back-It’s the best position for relaxing, and allows all your internal organs to rest properly. If you must sleep on your side, do it on your right side, sleeping on the left side causes your lungs, stomach and liver to press against your heart, causing stress on an organ that most of us find quite useful.
Never − ever − sleep on your stomach. It causes pressure on all your internal organs − including your lungs, which results in shallow breathing. It can also, as you’ve no doubt discovered, cause a stiff neck and upper back problems.
Some people suggest sleeping with your head facing North. This aligns your body with the magnetic field of the planet, bringing your own energies into harmony with those of the Earth. Sounds like a pretty bizarre theory? Try it. You’ll see what a difference it makes.
Counting Sheep
The old wives’ cure for insomnia is to count bouncy little sheep leaping over a fence. It’s possible that it doesn’t work, because bouncy sheep are hyperactive and wide-awake. They’re the last thing you need to dwell on when you want to go to sleep.
So try another variation, count sleeping sheep. Imagine a beautiful green meadow stretching to infinity.
Every ten feet or so, right in a row, lies a peaceful, sleeping sheep. Imagine that you’re just gliding by, almost floating. And that you pass by a sheep every 3 or 4 seconds (experiment to find which time interval works best for you). Count the sheep and glide on to the next, and the next, and so on.
Sleeping sheep are likely to be more effective.
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Tips if you are having difficulty sleeping
1.If you can fall a sleep easily on your sofa or chair, and it is difficult to fall a sleep in your own bed, you may be associating your bed with everything but sleep. Use your bed only for sleep and sex, not for reading, watching television or whatever else occupies you in the evening. To learn how to associate your bed and bedroom with sleep, restrict your time in bed, initially, to the number of hours you actually sleep.
2. Only get into bed when you are tired.
3. Don’t lie awake trying to get to sleep any longer than 30 minutes. If you are still awake after 30 minutes, get up and do something quiet and nonstimulating. When you feel tired again, go back to bed.
4. While in bed, don’t well on not sleeping or your anxiety will increase. Think relaxing thoughts.
5. Some people find that a milky drink or light carbohydrate snack promotes sleep.
6. Dim the bedroom and bathroom lighting. Install curtains and or shades. Make sure no light can enter the bedroom.
7. Wear eyeshades. An illuminated bedroom clock is a source of light that can be annoying if you’re having a hard time getting to sleep. If you can’t replace the clock, at least block its light with something.
8. Exposure to bright lights inhibits natural production of melatonin preventing sleep. Such bright light for 30 minutes to an hour after getting up can help reset the body clock.
9. If you plan on sleeping right after a night shift, wear dark glasses home in the morning so the rising sun will not block release of your sleep hormone (melatonin).
10. To stay awake, work under bright lights or at least take brief breaks every half hour or so and spend a few minutes under a bright light.
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