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Good and sound sleep is a natures
demand on a person, to be healthy. Having sound sleep gives you the
most wanted rest and the energy for the next day's activities. Not
having proper sleep leads to so many ill effects and to some serious
diseases over a period of time.
Many factors affect the routine sleep
behavior. Work nature, tight scheduling of your program, week end
parties, relationship at work place and family and illness are the
main factors which affects one's sleep pattern. Many environmental
and behavioral factors can influence the quality and quantity of
your sleep. Managing a majority of these factors is within your
power. With some sincere commitment you can change them.
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Plan your daily schedule and think of
a plan to create a routine so that you can have a quality and
quantity of sleep. The following tips can really help you to attain
a sound level of sleep daily.
The
Environmental Factors Affecting Sound Sleeping
Mattress plays an important role in
making the environment for a sound sleep. Select a mattress that
fits into your taste and comfort. If you are sharing the bed, have a
king sized mattress, large enough to stretch out comfortably. Have
clean bed spread that fits properly.
The second most important factor is
the lighting density of your room. A sound sleep needs a dark
environment. Do away with the night lamps. If you are working in
shifts and need a day time sleep, make sure to have as much darkness
as possible. Select the shades and curtains that keep out the
maximum light.
Controlling the noise environment is
the next thing you have to concentrate. You can control and avoid
the noise producing things in your home, but controlling the outside
factors is not in your hands. Have a regular service of the noise
producing accessories like air conditioner, fans, air purifiers and
heaters. A double paned window can to some extent arrest the outside
noise.
Controlling the room temperature and
having it at the optimal level in accordance with the seasons, help
to improve the sleeping environment. Also keep in control the
humidity of the room environment to your comfort.
If you have a liking for a music, you
can listen to some relaxing music. Some prefer atomic environment
and those persons can use scents and aromatherapy.
The Behavioral
Factors Causing Sleeping Problems
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A routine is a must in your sleeping
habit. Go to the bed at the regular fixed time everyday. Week ends
are to enjoy. But throw away the notion that keeping awake till late
night is the real enjoyment. Keep your sleep schedule during week
ends also.
Eating habit has a decisive role in
your sleeping behavior. Don't eat too much during night. Avoid
coffee, tea, cola spicy food and chocolate in your dinner.
Your bed is to have sex and sleep
only. So don't use your bed for other than these two activities.
When you go to bed, put aside the day
time happenings and thoughts. Go with a relaxed mind set. Do some
relaxation exercises and have a warm bath before going to bed.
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Relax and have sound sleep.
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Avoid drinking a lot of water before
bed time as you will be having a disturbed sleep due to frequent
wake up because of the need to urinate frequently during the night.
Avoid alcohol within six hours of
bedtime and don't smoke before going to bed. It is better not to
smoke at all, as the smokers have more disturbed sleep than the non
smokers.
Try to focus on your sleep. If your
not getting your sleep within twenty minutes, get out of the bed
and do something useful. That
satisfaction will drive you to sound sleep.
Those who have troubled sleep at night
must avoid morning nap. If you have a baby child, have a nap when
the child does.
Have separate beds for the grown up
children so that all can have a sound sleep.
Defying nature will result in
disastrous situations. Our body and mind deserves the required rest
after a whole day's hectic activities. Denying them the natures
demand will end up with serious health problems. Make your sleeping
behavior a routine to have a quality as well as quantity of sleep.
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