Sleep is one of the most essential body functions. Since we sleep for about a third of our lives, you would think we’d know much more about all of it’s functions. This is not the case however and a lot about sleep remains a mystery. We do know however that getting adequate sleep is crucial to our mental health ,physical health and well being. Many recent research indicates that in our modern world, chronic sleep deprivation has reached epidemic proportions. There’s no need to tolerate inadequate sleep, as a few easily done changes and new habits can lead to healthy and refreshing sleep hygiene..
We have a definite need for a specific amount of sleep each night. Though the amount may vary from person to person, it is generally about eight hours give or take an hour or two. In failing to meet our sleep needs on a daily basis, we create and accumulate sleep debt. Sleep deprivation or sleep debt is a problem which can accumulate and grow when we continue to go without adequate sleep. Also we can’t just wipe the slate clean with regards to sleep debt as it can only be paid off with additional sleep greater than our daily requirement (make up sleep).
When sleep deprivation happens very gradually, the slowly increasing sleep debt can be very hard to detect and often builds up unnoticed. For example, getting only 30 minutes less sleep than you need each night for a month progressively accumulates to a 15 hour sleep debt! Because it is such a prevalent yet undetected problem, sleep deprivation leaves thousands of deaths and freak accidents in its wake each year. Common sleep deprivation is often confused with other afflictions such as anxiety, stress, old age or depression.
Despite being a very common problem, no one has to suffer from chronic lack of sleep when there are a few simple good lifestyle adjustments that can make the biggest difference. A consistent good sleep is the goal but getting this is not always easy.
One of the first steps for good sleep hygiene is to go to bed at the same time every night. Even better, rise at the same time each morning. Having a strict wake up time allows you to be looser with your bedtime as your rhythm will naturally adapt and you’ll fall asleep at the right time relative to when you wake up.
Don’t do anything in your bedroom except sleep and lovemaking, for example don’t do work, pay bills or balance the checking account in your bed. This helps you maintain your bedroom as an oasis of sorts that sets the tone for sleep automatically.
Exercise daily, ideally in the early part of the day or afternoons. Enjoy the many benefits of exercise not only to your health and fitness but to your sleeping patterns also.
Try to leave 2 to 3 hours between your dinner and your bedtime. This gives your body some time to gradually settle down and prepare for a good night of sleep.
If you are sleepy, don’t try to fight it and stay alert, find a safe place and go to sleep as soon as it’s possible. This is a good habit to get into.
Avoid over the counter sleep aides, they often can make you drowsy but really don’t contribute to the deep sleep that is most beneficial for our body’s regenerative functions.
Learn to meditate, or try taking deep calming breaths. When settling down for sleep, meditation has great benefits, it allows you to calm your mind, reduce your heart rate and even lower your blood pressure.
Whatever you decide, it is wise to slow down your activities and avoid stimulating work before sleep.
Specially created audio files and CD’s can really help you to calm your mind and gently fall asleep. Many of these music tracks use scientific principals to bring about or mimic delta waves, these are brain waves that occur during the deepest sleep stages. These products can help create an environment conducive to good sleep .
Don’t obsess about a problem or obligation when it’s time for bed, just jot it down on a note pad, make a list. When you jot it down, just put it out of your mind. Having just written it down, put it out of your mind, it doesn’t need any more thought till morning.
These are just a few of the many simple adjustments and ideas that you can try to improve your sleep hygiene and wake up refreshed each morning. Practicing just a few of these ideas will go a long way to gradually improving your sleep habits and life satisfaction. Remember however that just as sleep deprivation is often caused by a negative cumulative deficit, these solutions and lifestyle changes also effect a gradual & positive cumulative change and you will only see the real results after practicing these suggestions consistently for some time.
Nelson Evans is a big fan of sleep. Though he hasn’t always had enough. Nelson has been using many tips plus some very unique Natural Sleep Aids found here. Nelson writes for Natural Sleep Remedies Blog
