Read the book: «Secrets of healthy sleep. Tips and tricks»

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ISBN 978-5-0064-6104-8

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SECRETS TO HEALTHY SLEEP

Everyone has trouble sleeping from time to time. While it can be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with fitful sleep, you may have trouble sleeping.

When you don’t get enough sleep for an extended period of time, your fatigue affects every area of your life. Physically, you may notice a decrease in productivity and daily activities. Emotionally, you may experience relationship problems or changes in your personality. Mentally, chronic sleep problems can cause stress and anxiety.

There are three categories of sleep deprivation and insomnia. The first stage, called «initial» insomnia, is when you first realize you have trouble reaching a sleep state and occurs when it takes more than half an hour to fall asleep. «Medium» insomnia is when you have trouble sleeping. Once you wake up, you stay awake until the early morning. The most severe form of insomnia is «late» or «terminal» insomnia. This is when you wake up early in the morning and are wide awake with less than 6 hours of sleep.

There are many reasons why you might have trouble sleeping. If your insomnia is caused by a medical condition, your doctor will be able to give you advice and appropriate medical care. If it is determined that your sleep problems are caused by a medical condition, that condition will be treated with the intention that it will in turn treat your insomnia.

On the other hand, if your sleep problems are due to you being stuck in a cycle of sleepless nights, or your insomnia is caused by your inability to achieve the state of inner peace needed to achieve sleep, this book is for you. Here you will find healthy options to try before taking potentially harmful and addictive prescription sleeping pills.

Chapter 1: Behavioral changes for healthy sleep

It is essential that your brain has consistency by creating a sleep schedule so that your body can learn to fall asleep without medication. Develop a sleep strategy to determine the best routine for you, and plan to follow it for a week or two before making any changes.

Your sleep strategy should include:

A regular bedtime

A consistent wake-up time

A note of any natural supplements you’ve tried

A routine that’s not stimulating, like brushing your teeth or reading

A regular bedtime routine will signal to your brain that it’s time to go to sleep. The desired end result of a sleep strategy is regular, restful, and refreshing sleep.

Aim to get 7—8 hours of sleep each night, and don’t oversleep. Waking up at the same time every day will establish a routine. Avoid napping during the day, as this will confuse your body and disrupt your sleep pattern. You can’t accumulate extra hours of sleep, and trying to sleep later in the morning to make up for lost sleep at night will leave you feeling tired.

Everyone has different sleep habits, so be patient as you work to find a sleep plan that works best for you.

In addition to a regular bedtime schedule, it’s important to make your bedroom a place that’s conducive to sleep. The more comfortable and relaxing your sleep space is, the better your chances of falling and staying asleep. Consider these tips when creating a relaxing sleep environment:

Remove all distractions and irritants.

Control the room temperature; cooler air (65 to 70 degrees Fahrenheit) is usually more comfortable for sleep, but set the temperature to your liking.

Ensure that the room is ventilated if possible. Open a window slightly to allow air flow. Circulating fresh air will help you breathe deeply and provide you with the oxygen you need for a good night’s sleep.

Use earplugs if there is noise outside your bedroom. There are many types of plugs designed specifically for sleep, so if you don’t find the perfect pair the first time, try another.

Mask out the noise with a white noise machine if you choose not to wear earplugs. Machines are designed specifically for this purpose, or you can use a fan or air conditioner to provide background noise. This will mask background sounds like traffic or a barking dog.

Try using a CD player to play soothing background music.

Your circadian rhythm, your body’s internal clock, relies on light and dark patterns to determine when to signal your body to fall asleep. Keep your room as dark as possible to help your body settle into a sleep state. Use mini blinds and blackout curtains to block out light from windows. Try wearing an eye mask to block out any remaining light.

Having a clock by your bed can make sleep problems worse. If you’re staring at sleep all night, turn them to the wall so you don’t have to see the time. Constantly looking at the clock makes you think only about sleep, and sleep deprivation continues the cycle of insomnia.

Consider a room humidifier for the winter months when the air is dry.

Use your room only for sleep. Remove the TV, computer, stereo. Your mind should associate your bedroom only with sleep.

Wear the most comfortable clothes you own. Clothes that allow movement will not wake you up in the middle of the night.

As you can see here, there are many different tips to help you sleep better. Each person has their own unique combination of elements that make up the ideal sleep environment. If one suggestion doesn’t work for you, write it down and try another until you find what works best for you.

Sleep equipment

Also important to sleep is the equipment used during sleep. Sleep equipment includes a pillow, bedding, mattress, and sleepwear.

Your mattress should be smooth and firm so that your back is well supported and your body feels comfortable. Make sure that the mattress is fully supported by the bed frame to avoid sagging.

The mattress should also be the right size for your body. Make sure that your bed is large enough to give you enough space. If you have a single or double bed, consider buying a mattress.

Use whatever style and type of pillow you find most comfortable. It doesn’t matter what it’s made of, as long as it supports your neck and head.

Sheets and blankets should be clean and ironed. If you don’t like the feeling of being tucked in, loosen the sheets so that your legs can move freely.

To find the right temperature for you, experiment with different blankets of different weights and materials. Since a cool room is most conducive to sleep, consider a lower temperature when choosing your bedding.

Find a comfortable sleeping position and lie down in it so that your body knows it’s time to sleep. Whether you’re lying on your back, side, or stomach, your favorite position will help you relax instantly.

Chapter 2: Sleep self-help techniques

Color therapy

Using color therapy, or «chromotherapy,» is a unique way to treat a variety of ailments, including but not limited to sleep problems. Chromotherapy involves exposing yourself to color in a variety of ways. Showing colored lights, visualizing and meditating on color, massaging with colored oils, and wearing certain colors can help treat both physical and emotional sleep issues.

Chromotherapy has a long history. Ancient Indian beliefs practiced chromotherapy in Ayurvedic medicine, where colors were believed to correspond to body parts, emotions, and spiritual aspects of life. They believed that each of the chakras, areas of energy in the body, was associated with a color.

The ancient Egyptians used chromotherapy by bending sunlight through specially designed lenses. They built tanning salons where they practiced chromotherapy.

Chromotherapy as we know it was developed in the late 1600s when scientist Sir Isaac Newton proved that light is a mixture of colors from the full spectrum of colors we can see.

Modern color therapy began when Dr. Edwin D. Babbitt wrote his Principles of Light and Color. In this publication, he described how color therapy could be used to treat a variety of ailments, including sleep problems.

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