Sleep hygiene information and
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Sleep aid tips about sleep hygiene for information and remedies for your better sleep which may also cure any mild sleep hygiene disorder you may want natural sleep aid remedies for. A good first step is to keep a sleep diary to identify specific problem areas. In the diary, you should note the time you go to bed; when you wake up; how long it takes you to fall asleep; if you wake early; and the time you spend napping during the day. If you plot out this information in a sleep diary for a couple of weeks, you may discover patterns. It's important to see what the best nights and what the worst nights look like to raise awareness that your sleep is not the same every night, because we tend to overvalue the poor nights and undervalue the good nights It also gives you an opportunity to try and figure out what happened on the poor nights that made them poor. Or alternatively, what happened on the good nights that worked well and that helped you sleep well. Here are some examples of good sleep hygiene for you to consider when keeping your sleep diary, and when assessing your own sleep habit. Maintain a regular bed and wake time schedule including weekends. Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep. Create a sleep-conducive environment that is dark, quiet, comfortable and cool. Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night. Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping. Finish eating at least 2-3 hours before your regular bedtime. Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine. Exercise regularly. It is best to complete your workout at least a few hours before bedtime. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset.. Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake. Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep. Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy! Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep. Sleep sleep hygiene web directory is the best way to find information about sleep hygiene remedies and sleep hygiene information. This web sleep hygiene page takes the legwork out of finding great sleep hygiene information resources. We have compiled great links to sleep hygiene information and sleep hygiene remedy information and pages dedicated to sleep hygiene information here. . . On this sleep hygiene directory page you will find links to various sleep hygiene information and sleep hygiene related pages. There you will find great information about sleep hygiene information. A Healthy Sleep Style Morning: Wake up at the same time each morning refreshed and without help. Have a cup of coffee, tea or hot chocolate if you like it and it doesn't bother you. Eat a nutritious breakfast. Begin work alert with lots of energy and in a good mood. Afternoon: Have a nutritious lunch. Exercise by late afternoon. Avoid alcohol, nicotine and caffeinated products. Evening: Have a nutritious dinner. Stop working and begin to relax before bedtime. Eat a light, healthy snack. Before bed, listen to music, read a novel, take a bath and think about your day, appreciating what you accomplished and whom you touched. Make sure your sleeping environment is cool, quiet, dark and comfortable. Go to bed at your regular time. Night: Get a good night of 7 to 9 hours in bed with lots of deep sleep without disruptions. Are You What You Eat? Caffeine and alcohol aren't the only substances that affect your sleep. Everything you eat can affect nighttime slumber. For example, tomato products and spicy foods give many people heartburn (as does eating too fast). What does heartburn have to do with sleep? Lying down makes heartburn worse, and heartburn itself makes falling asleep more difficult. Heartburn also awakens sleepers with middle-of-the-night discomfort. Drinking too much of any beverage can lead to more awakenings because of the need to urinate during the night. Also, the older we get, the more we experience these nighttime awakenings. Try to restrict your fluids before bedtime to help promote an uninterrupted night's sleep. If the problem persists, talk to your doctor. Another cause of sleep problems can be eating too much - of any food - that can make sleep difficult. A heavy meal close to bedtime may make you less comfortable when you settle down for your night's rest. At the same time, going to bed hungry can be just as disruptive to sleep as going to bed too full. Bedtime Snack Facts Do not eat or drink too much close to bedtime. Consider a small snack to ease bedtime hunger pains. Saying Goodbye to Tobacco? Smokers and nonsmokers alike may not be aware that nicotine, like caffeine, is a stimulant. And when smokers go to sleep, they experience nicotine withdrawal. Research suggests that nicotine is linked to difficulty falling asleep and problems waking up. Smokers may also experience more nightmares. Giving up smoking may cause more sleep problems at first, but the long-term effect on sleep and health is much better. So kick those cigarettes goodbye. Exercise Has Many Benefits The next place to look for the cause of a sleep problem is your exercise routine. Exercise can be a boon for good sleep, especially when done regularly in the afternoon and not too close to bedtime. If you don't exercise regularly, add good sleep to a long list of reasons why you should take up the practice. Why not try an afternoon brisk walk, run or bicycle ride instead of a coffee break? Consider combining aerobic (activity that increases the heart rate) exercise with a weight-bearing or resistance workout. (Be sure to check with your physician before beginning any exercise routine.) Research suggests that exercise at this time can help deepen your sleep, which means that you spend more time in deeper stages of sleep. During the lighter stages of sleep, awakenings are more common. Also, people who exercise may take less time to fall asleep than people who don't. When you exercise, whether you are physically fit and a regular or occasional exerciser, the type of exercise you select, and your age or sex may all affect sleep. Some studies suggest that exercise 2-3 hours before bedtime can keep sleep at bay. Traditionally, sleep experts have cautioned people to avoid strenuous exercise right before sleep and even up to three hours before bedtime. That's because exercise has an alerting effect and raises your body temperature. This rise leads to a corresponding fall in temperature five to six hours later, which makes sleep easier then. That's why late afternoon may be the perfect time for your exercise. If you've been exercising close to bedtime and having trouble falling or staying asleep, try to arrange your workout earlier in the day. Sleep Tips Want a better night's sleep? Try the following: Consume less or no caffeine and avoid alcohol. Drink less fluids before going to sleep. Avoid heavy meals close to bedtime. Avoid nicotine. Exercise regularly, but do so in the daytime, preferably after noon. Try a relaxing routine, like soaking in hot water (a hot tub or bath) before bedtime. Establish a regular bedtime and waketime schedule. Keep a sleep diary before and after you try these tips. If the quality of your sleep does not improve, share this diary with your doctor. Is It Hot...or Humid Enough for You? Finding and maintaining the right temperature for sleep sounds easy...but it isn't. Even sleep researchers fail to agree on the ideal temperature. In general, most sleep scientists believe that a slightly cool room contributes to good sleep. That's because it matches what occurs deep inside the body, when the body's internal temperature drops during the night to its lowest level. (For good sleepers, this occurs about four hours after they begin sleeping.) But how cool should the bedroom be? And what should couples do who share a bed but disagree about the desired sleep temperature? Turning the thermostat down at night in cold weather saves on fuel bills and sets the stage for sleep. Blankets or comforters can lock in heat without feeling too heavy or confining. An electric blanket may help. Or the heat-seeking partner might dress in warmer bedclothes (even socks!), while the warmer partner might shun sleep clothes or bed covering. In summer, a room that's too hot can also be disruptive. In fact, research suggests that a hot sleeping environment leads to more wake time and light sleep at night, while awakenings multiply. An air conditioner or fan can help. Remember the common summer complaint: It's not the heat, it's the humidity? If excess humidity is a problem, consider a dehumidifier. If too dry an environment is your problem, consider a humidifier. Clues like awakening with a sore throat, dryness in your nose, or even a nose bleed are signs of too little humidity. Note: Be sure to change the water daily. Body Heating and Sleep Interestingly, body-heating can have a very different effect from a warm room during sleep. Some studies suggest that soaking in hot water (such as a hot tub or bath) 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 the body it's time to sleep). Or the sleep improvement may be related to the water's relaxing properties, which may also have sleep- promoting effects. A pre-bedtime bath may set the mood for children and adults alike. Why not try soaking in hot water to ease your journey to sleep? Are You Enlightened About Light...and Dark? People who work at night know all too well the problem of trying to sleep when the world around them is wide awake. When the sun's rays come streaming in, it's even harder. But the sun is more than a sign that it's daytime. Light - strong light, like sunlight - is the most powerful regulator of our biological clock. The biological clock influences when we feel sleepy and when we are alert. When do you get your sunlight exposure? People who are housebound get little. In fact, the cause of your sleep difficulty may be just that: too little exposure to sunlight. If you find yourself waking earlier than you'd like, why not try increasing your exposure to bright light in the evening? If sunlight isn't available, consider a lightbox (or light visor) available from a specialty store. Either way, as little as one to two hours of evening bright light exposure appears to help you to sleep longer in the morning. This may be especially helpful for the elderly. During sleep, bright lights can distrub your sleep. Keep your bedroom dark (consider light-blocking shades, lined drapes, even an eye mask) so light doesn't interfere with your passage to slumber. A sleep specialist can help determine whether changing your exposure to light might improve your sleep, and when would be the best time for you to experience bright light. Sleep sleep hygiene web directory is the best way to find information about sleep hygiene remedies and sleep hygiene information. This web sleep hygiene page takes the legwork out of finding great sleep hygiene information resources. We have compiled great links to sleep hygiene information and sleep hygiene remedy information and pages dedicated to sleep hygiene information here. . . On this sleep hygiene directory page you will find links to various sleep hygiene information and sleep hygiene related pages. There you will find great information about sleep hygiene information. What's All the Noise About? Do you find your sleep disrupted by noises such as the screech of sirens, the rumble of trains, the rise and fall of conversation, airplanes overhead, a dog's barking, or a partner's snoring? You may be surrounded by a steady stream of noise or it may occur in sudden peaks. Older people may be particularly bothered by noise. Because their sleep may be frail, it is more likely to be disturbed by lower levels of noise. Noise Control If noise is disturbing your sleep, consider: ear plugs white noise, which comes from a noise-making machine such as a fan or generator rugs heavy curtains or drapes double-pane windows relaxing music or tapes Is Your Bed All that It Can Be? Many people change where they live or what they drive more often than they change their mattress or pillows. Yet nothing lasts forever. Although there isn't much published research on mattresses, mattress quality may affect how sleep feels to the sleeper. Discomfort can make falling asleep more difficult and lead to restless slumber. 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? Mattresses may be made of inner springs, foam, fabric, water or air. They may be firmer or more responsive to your body. This, in turn, may affect body temperature and humidity, as well as comfort. What Does Your Bed Mean to You? If you can fall asleep easily on your sofa or chair, and it is difficult to fall asleep in your own bed, you may be associating your bed with everything but sleep. Do you use your bed for work? Balance your checkbook while propped against the pillows? Watch television there? These are ways to tell your body to be alert in bed, not to go to sleep. To teach patients to associate their bed and bedroom with sleep, sleep specialists advise a strategy called stimulus control, performed under the supervision of a specialist. Patients learn to use their bed only for sleep and to follow a regular wake-up schedule. Another effective approach involves restricting your time in bed, initially, to the number of hours you actually sleep. Then, as you can rely on sleeping these hours regularly, you increase your time in bed by 15-30 minutes per night. A less dramatic approach would be to decrease your time in bed by 30 to 60 minutes. Reclaiming Your Bed for Sleep Use your bed only for sleep and sex. Only get into bed when you're tired. If you don't fall asleep within 15 minutes, get out of bed. When you're sleepy, go back to bed. While in bed, don't dwell on not sleeping or your anxiety will increase. Think relaxing thoughts: picture yourself soothed in a tub of hot water, or drifting to sleep, each muscle relaxed. Are You Trying Too Hard? Some sleep specialists say that anxiously watching the clock while focusing on how much time you have yet to sleep may actually cause insomnia. Try setting your alarm, then hiding it and your watch before you go to bed. Are You Playing by the Numbers? The time you go to sleep and the time you rise may sometimes seem beyond your control. Consistent bedtimes and wake times are advisable for those experiencing insomnia. Sleeping in may make for a more enjoyable weekend, but Monday morning - and Sunday bedtime - may suffer as a result. You choose: sleep late on the weekends...or feel refreshed and alert every morning? Napping Notes To nap or not to nap, that is the question. If you suffer from insomnia, try not taking a nap. If the goal is to sleep more during the night, napping may steal hours desired later on. However, napping can help promote short-term alertness, for example, to prepare for driving or in the middle of a long car trip. Napping Tips Plan on a nap of just 20-30 minutes. If driving, nap in a safe place, such as in your locked car in a well-lit rest stop. Don't use a nap to try to substitute for a good night's sleep. If you're a regular napper, and experiencing difficulty falling or staying asleep at night, give up the nap and see what happens. How Can You Relax? Relaxing may mean choosing the bedtime ritual that's right for you. Does gentle music lull you to sleep? A calming soak in a warm bath or hot tub? Cozy pajamas? Cuddling with your partner? Meditation or a prayer? Find what works for you...and do it! Sweet dreams. If you find your thoughts turning to worries when bedtime approaches, keep a worry book by your bedside. Jot down a brief note about what's on your mind. Schedule time the next day to focus on the problem and a solution. Problems often seem smaller in the daylight. However, if problems persist, consider talking to your doctor or a psychotherapist. Getting Help If your sleep problem persists, there may be an underlying cause that can be successfully treated or controlled once properly diagnosed. Sleep disorders centers are staffed by physicians and other medical professionals who specialize in helping people with persistent sleep problems. Write to the National Sleep Foundation (NSF) or visit the NSF Web site for more information. National Sleep Foundation 1522 K St., NW, Suite 500 Washington, DC 20005 Sleep sleep hygiene web directory is the best way to find information about sleep hygiene remedies and sleep hygiene information. This web sleep hygiene page takes the legwork out of finding great sleep hygiene information resources. We have compiled great links to sleep hygiene information and sleep hygiene remedy information and pages dedicated to sleep hygiene information here. . . On this sleep hygiene directory page you will find links to various sleep hygiene information and sleep hygiene related pages. There you will find great information about sleep hygiene information.

Sleep aid tips web directory is the best way to find information about sleep disorder remedies and sleep hygiene information. This web page takes the legwork out of finding great sleep hygiene information resources. We have compiled great links to sleep hygiene information and sleep aid remedy information and pages dedicated to sleep hygiene information here. . . On this directory page you will find links to various sleep hygiene information and sleep aid remedy related pages. There you will find great information about sleep hygiene information. Sleep hygiene information site links sleep aid sleep disorder sleep disorder symptoms sleep disorder treatments sleep quotes sleep innovation sleep apnea symptom sleep apnea treatment sleep apnea diagnosis adult bed wetting kid sleep insomnia treatments cause of snoring snoring cure pregnancy insomnia teen sleep insomnia cures insomnia symptoms talking in sleep herbal pillow sleep remedy interpret dreams insomnia cure bed wetting sleep talking sleep walking bath salts recipe baby sleep sleep cycles sleep hygiene sleep routines sleep studies herbal sleep aid sleep aging symptoms select comfort bed memory foam pillow sleeping problem Sleep sleep hygiene web directory is the best way to find information about sleep hygiene remedies and sleep hygiene information. This web sleep hygiene page takes the legwork out of finding great sleep hygiene information resources. We have compiled great links to sleep hygiene information and sleep hygiene remedy information and pages dedicated to sleep hygiene information here. . . On this sleep hygiene directory page you will find links to various sleep hygiene information and sleep hygiene related pages. There you will find great information about sleep hygiene information.

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