It can be safe to say that sleeping is important for the physical and emotional well-being of everyone. A good night of rest leaves a person feeling ready to take on a new day with its challenges. It helps to make for a good and productive day. Better sleep is on most of minds these days.
There are some other factors to take into consideration for sleeping: what kind of mattress is used and how old is it; other use of the bedroom for outside of sleeping; the colors in the bedroom; the temperature and what is worn to sleep in, blue lights in the bedroom and As we age falling asleep becomes a little more difficult. Our hormones have a lot to do with this. Menopausal women often are awake from hot flashes and those of us with chronic pain may awake during the night.
Sleeping is about healing and rejuvenation of the body. It is a time when the cells of the body are repairing. Sleep deprivation can cause the immune system to break down and before long illness occurs. Chronic inflammation of the cardiovascular system can happen when a person does not get enough sleep. Not getting enough rest can leave a person feeling edgy and nervous.
Getting a good night rest may happen by just by changing your mattress. History has shared through the centuries the importance of what aids good sleep. Most mattresses last only 5-7 years and then it is tine to get a new one. Many of us have mattresses that are more than 15 years old and they are sagging in the middle. A sagging mattress is not good for the body or the spine in general.
Your bedroom should be like a sanctuary. Many bedrooms are used for other purposes than resting or sex. If you do not love the bed you are sleeping in; this is a clear sign to make a change for better sleep. Bedrooms are meant to be cozy and relaxing. Bedrooms should smell good. Aromatherapy is one way to prepare for better sleep. Lavender pillows can help relax the body as well as lavender face masks. Spraying the bed clothes with lavender can help as well.
Light should be given a consideration. Never allow blue light in the bedroom, especially the kind that comes off alarm clocks or satellite boxes for television. Make sure these are covered. It is better to keep all lights off even night lights in the bedroom. You will get a more restful night. People that work night shifts need to find ways to keep the bedroom totally dark during the day hours. It is good to have blinds and drapes on the windows to keep out the light.
Many bedrooms these days are cluttered due to the rushed lives that some lead. The bedroom should not be cluttered with clothes thrown everywhere and drawers left opened. Clutter does not usually calm the spirit. Also, the room should be very simple, reflecting your personality. Colors in the room can also affect people. Making some changes in the bedroom can make all the difference.
The four general areas for sleep hygiene are: aging, psychological stressors, cycle for sleeping and common use of stimulants. These four areas are under our control and with some knowledge falling asleep will happen naturally.
Aging does have an effect on sleep. As we grow older our sleep patterns do change due to hormonal changes. Many older adults complain of these changes and comment about being tired during the day. At the same time sleep patterns of older adults can be affected by medications and the status of their mental health. Depression is one of the disorders that can affect sleep. Sometimes persons that go to sleep earlier will awake earlier. Some people consider themselves to be night people while others are morning people, indicating these are the times when they seem to be the most alert and active. All of this pertains to the cycle for sleeping. Elderly persons who worked at night in the past often get confused with the time of day. This makes it hard on their caregivers.
Psychological stressors interfere with sleeping better. Many persons complain that they cannot shut off the racing mind. They are going over and over on what happened during their day or what they assume is going to happen tomorrow. A good meditation practice might alleviate the stress. One way is to simply observe the thought going by. Meditation can be healing as well as sleeping. Medical conditions such as pain, acid reflux or restless leg syndrome can keep people from having a restful night.
Many persons will use alcohol as means to fall asleep only to find out that they are awake a couple hours later. Experts recommend avoiding any type of stimulants before bedtime including exercise. Exercising should be done about three hours before going to bed. A relaxed body and disposition is essential before bed time. Going to bed angry should also be avoided. Smoking can be a negative for falling asleep. Waking up at 3 a. M. Is not always bad. The monks get up at this hour to pray and it has not interfered with their routine, but monks do go to bed after sundown in most cases. Fighting the inability to fall asleep does not help either. It is better to get up and find something relaxing to do like reading or doing something that stills the mind. Drinking a cup of chamomile tea may help. Sleep apnea should always be treated medically because it can cause hypertension or make it worse.
Consulting with a doctor can be helpful and most doctors are cautious about prescribing medications because many can become addictive. It is not normal to have insomnia. It is a health hazard and should be treated, but before investing in medical expertise, check out the mattress and determine if the bedroom is a restful sanctuary. Correcting these two things may be solution to getting a restful night.