MOST people take sleep for granted and fail to observe some simple and healthy habits that help get a restful sleep. Our health and ability to succeed depend on how we meet our body's need for rest and quality sleep. There can be a wide variation in the amount of sleep required for individuals. Most of us require an average of 6-8 hours. The following are some common sleep hygiene measures.
Keep regular bedtime hours
Although this may not always be practical, remember that your body likes regular routines. This may not be very exciting but it is comfortable. SO pick a reasonable and regular time to go to bed each night and stick to it. Even if you don't think you are tired when the time comes, your body will appreciate it. After a while, when it feels it can rely on the routine, it will repay the favour by letting you go to sleep when you want. On the same lines, get up at the same time every day, even on weekends and holidays. Once you're awake, get up. Don't lie in bed thinking about getting up.
Keep your sleep environment comfortable
Keep the bedroom quiet and as dark as possible when you're sleeping. Make sure you sleep in a well-ventilated room. Fresh air and optimal room temperature are the best sleeping conditions. Sleep on a good firm bed that will give the body the support it needs.
Identify bed with sleep
Do not work, read, watch television or work out crossword puzzles while lying in bed. If you can't sleep, get out of bed. Don't lie awake trying to get sleep any longer than 30 minutes. If you can't sleep in 30 minutes, get out of bed. Do something quiet and non-stimulating. When you feel tired, go back to bed.
Avoid stimulants
Preferably avoid coffee, alcohol and tobacco completely. If not at least four to five hours before bedtime. If you are used to them for a long time, it is not wise to stop them abruptly as withdrawal symptoms can disrupt your sleep pattern. Discuss it with your doctor and withdraw them slowly.
Keep regular bedtime hours
Although this may not always be practical, remember that your body likes regular routines. This may not be very exciting but it is comfortable. SO pick a reasonable and regular time to go to bed each night and stick to it. Even if you don't think you are tired when the time comes, your body will appreciate it. After a while, when it feels it can rely on the routine, it will repay the favour by letting you go to sleep when you want. On the same lines, get up at the same time every day, even on weekends and holidays. Once you're awake, get up. Don't lie in bed thinking about getting up.
Keep your sleep environment comfortable
Keep the bedroom quiet and as dark as possible when you're sleeping. Make sure you sleep in a well-ventilated room. Fresh air and optimal room temperature are the best sleeping conditions. Sleep on a good firm bed that will give the body the support it needs.
Identify bed with sleep
Do not work, read, watch television or work out crossword puzzles while lying in bed. If you can't sleep, get out of bed. Don't lie awake trying to get sleep any longer than 30 minutes. If you can't sleep in 30 minutes, get out of bed. Do something quiet and non-stimulating. When you feel tired, go back to bed.
Avoid stimulants
Preferably avoid coffee, alcohol and tobacco completely. If not at least four to five hours before bedtime. If you are used to them for a long time, it is not wise to stop them abruptly as withdrawal symptoms can disrupt your sleep pattern. Discuss it with your doctor and withdraw them slowly.
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