Many people find that when they're stressed, they can't sleep, or sleeping is more difficult. There are many reasons for this (read about stress and its role in sleep problems), and there are many solutions as well.
All of us experience difficulty sleeping occasionally. When the problem persists it becomes difficult and frustrating. We need to pay extra attention and take measures to help ourselves.
In the absence of a specific medical sleep disorder, good sleep depends on practicing good sleep hygiene. There are few things in life more frustrating than lying in bed trying to sleep. Good sleep can be achieved by most of us, if having problems, following the tips of good sleep hygiene becomes much more important. These are just guidelines to help your sleep. Each of us has specific issues in our lives, which may come in to play a role in our sleep patterns.
Sleep Hygiene Guidelines.
Good “hygiene” is anything that helps you to have a healthy life. The idea behind sleep hygiene is the same as dental hygiene or personal hygiene. Sleep hygiene keeps your mind and body rested, strong and healthy.
• Don’t go to bed unless you are sleepy.
• Practice rituals that help you relax each night before bed.
• Get a full night’s sleep on a regular basis.
• Keep a regular schedule.
• Avoid taking naps if you can within 6 hours of your bedtime.
• Avoid any exercise within 6 hours of your bedtime.
• Avoid sleeping pills, or use them cautiously.
• Try to get rid of the things that make you worry.
• Make your bedroom quiet, dark, and a little bit cool.
• The bed is for sleep and sex only.
• Do not read, write, eat, watch TV, talk on the phone, or play
cards in bed.
• Do not have any caffeine after lunch.
• Do not have any alcohol within six hours of your bedtime.
• Do not have a cigarette or any other source of nicotine before bedtime.
• Do not go to bed hungry, but don’t eat a big meal near bedtime either.