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Recognise When You Have a Sleep Problem – 20 Steps to Show You How To Get To Sleep
How do you recognize if you have a sleep problem? It’s really quite simple – if you wake up easily, feeling rested and refreshed, you’re getting enough sleep; if you drag yourself out of bed feeling lethargic, you are not getting enough sleep and you have a sleep problem.
Sleep is such a basic need in our lives that it should be a priority to ensure you get an adequate amount of good quality sleep. On average, people need eight hours of sleep a night, but individually this can vary quite a bit, from as low as six hours, up to ten. To find out how much sleep your body needs, you need at least four to five days in a row when you are relaxed and can allow yourself to wake up naturally, but also when you have not lack of sleep, so here we will deal with showing you how to get to sleep.
Prepare your sleep environment
- Make your bedroom a peaceful space. Get rid of clutter in the bedroom and clear your chest of drawers. Get peaceful colors in your bedroom, i.e. soft blues and greens or cream. Be sure to avoid busy patterns and loud colors like orange, red and yellow.
- Make sure your bed is comfortable, with plenty of room for you and your partner. Do not share your bed with your pets as they will often move around during the night and disturb your sleep. If your pet is used to sharing your bed, place a hot water bottle and a favorite toy in their sleeping area for them to snuggle up to and close your door. It may take a night or two, but they will get used to it!
- Use cotton or silk sheets and pillowcases, nothing synthetic that will make you hot and sweaty. Have heavy curtains or tight-fitting blinds to cover the windows and keep out light from street lights as well as a bright moon and morning sun.
- Eliminate as much external noise as possible. To some extent, you will sleep through sounds you are used to hearing, such as traffic or airplanes, but it still disrupts the quality of your sleep. Even pleasant sounds, such as birds chirping early in the morning, can wake you up before you’ve had enough sleep. If you can’t block out these sounds, consider using earplugs to block them out. A fan used on a low setting can be helpful as this provides some “white noise” to mask other external noise.
- Keep your bedroom at a slightly cool temperature, around 18ºC (66ºF) is best. Also ensure that the room is sufficiently ventilated, either by opening a window slightly or by leaving the door ajar. Even in winter, for a good night’s sleep, it is better to be a little cool rather than too hot.
- If you have a TV in your bedroom, get rid of it! TV can sometimes lull you to sleep, but the content is often disturbing, so you are not relaxed. In addition, most advertisements are designed to be upbeat and stimulating. You need a relaxing bedtime routine, and TV doesn’t fit into this. If you fall asleep while watching TV, the screen will continue to flicker and disturb your sleep.
- Get rid of unnatural light sources in your bedroom. To fall asleep, your body needs to feel that it’s night, so don’t go to bed with a lighted clock or CD player next to the bed. If you can’t get rid of these items, turn them around so they are facing away from you or cover them with an upturned box. You should get rid of as much electrical equipment in your bedroom as you can – if it has an electrical cord, ask yourself if you really need it in your bedroom. Sleep is (or should be) a natural process, so give yourself as natural an environment as possible.
Plan your bedtime routine
- Like babies and young children, we need a bedtime routine to tell our bodies it’s time to sleep. Think about what you want in your routine, some people like to have a hot drink before bed; others prefer to avoid liquids as this is likely to lead to a need to get up in the middle of the night! Remember that everyone is different, so you need to find what works best for you. Just experiment, don’t get stressed if one thing doesn’t work, but don’t give up too easily either! It will take some time for your body to adjust to its new routine.
- Set a goal for how many hours of sleep you think you need. If you don’t really know how many hours your body needs, aim for about eight and a half hours. Once you’ve set your goal for hours of sleep, calculate what time you need to go to bed to reach that goal, based on the time you need to get up, allowing an extra half hour to fall initially asleep. The extra half hour should be able to be discarded or significantly reduced once you have improved your sleep pattern.
- Plan to go to bed and get up at the same time every day, even on weekends. Routine is important. If you find that you want to sleep longer on the weekend when you don’t have the alarm clock to wake you up, it indicates that you are not getting enough sleep, so you may need to go to bed earlier.
Plan sleep before bed
- Avoid all caffeinated drinks after This means cutting out tea and coffee, also soft drinks and especially “energy drinks”. Try a cup of chamomile tea before bed as it is very relaxing.
- Do not eat anything too spicy or fatty for the evening meal. Spicy food can upset your digestion and fatty food takes a long time to digest. Also, avoid anything that contains MSG (aka flavor enhancer 621) as this can keep you awake, especially if you don’t have it very often. Check the labels on prepackaged foods, and if you’re eating out, especially Chinese, check the menu to see if their food is “MSG-free.”
- Avoid drinking alcohol. While alcohol may initially make you feel drowsy, it is also a stimulant and will often wake you up after a few hours of sleep.
- If you feel tired before your appointed bedtime, find something not too stimulating to do, perhaps washing dishes, preparing your clothes or lunch for the next day, or tidying up some papers. Try not to doze off before bed or you will likely disrupt your routine.
- Before going to bed, do a relaxing activity. This could be doing some relaxing yoga poses, listening to soothing music, taking a warm bath, giving or receiving a gentle massage, reading a short story or a chapter of a non-violent book (set a limit on how much you want to read before you start), or do a sitting meditation.
What to do at bedtime
- When you go to bed, if you have a partner, make sure you connect with them before you sleep – a simple goodnight kiss and hug does wonders for good sleep vibes, as love releases natural endorphins to aid sleep. Never go to bed without settling an argument!
- If you have some sleep music, turn it on now. Let the music wash over you for a while and then start listening carefully to each note in the music and try to listen for the little gaps, the silences, between the individual notes.
- When you’re ready to sleep, focus on relaxing instead of falling asleep. Lie flat on your back if that’s comfortable for you, otherwise in whatever position you find most comfortable. Scan through your body looking for areas that are tense, then consciously relax in those areas. A good way to relax any area of your body is to feel your breath there – just take a deep breath and follow the path of that breath from your mouth to wherever you feel tense. Let your breath massage the area to release tension.
- Once you’ve released any tense areas, go through your body, starting with your feet, and think about how hard each part of your body has worked throughout the day. Remind your feet that they’ve carried you around all day and deserve to rest now, tell your instep that it’s been working hard supporting your weight, your ankles that they’ve bent and bent hundreds of times throughout the day , and so on, all the way up from your body to the top of your head.
- If you wake up during the night, repeat these steps to get back to sleep.
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