People who have trouble falling asleep may attribute their problem to a lot of things – a tight and busy schedule, caffeinated drinks and food, and maybe, high stress rate.
But what about the very environment that they sleep in?
A room is a reflection of one’s personality. So what does a messy, dirty room say about the person sleeping inside it? It implies that his thoughts and personality are just as haphazard as his room. If a quiet, deep sleep is what you’re after, then pay close attention to your sleeping environment.
There are types of therapies aimed at people with insomnia. One of them is stimulus-control therapy, which teaches them how to have a proper sleep hygiene. To learn more about this, here are some pointers.
First off, use your bed only for sleep and sex. You know that a lot of people do their homework, read, or eat on it. Don’t follow them. Don’t associate your bed with stress by lying on it thinking about your problems. When this happens, go out omewhere to a certain spot in the house where you can think about them. Having a designated spot where you can mediate is recommended.
There must be ventilation in your room, unless you want to wake up because it’s too hot. You can open the window to let the air circulate. There are noises that easily disturb you while trying to sleep. To hypersensitive people, a short buzzing sound could easily perk them up. In that case, use earplugs. While there are disturbing sounds that are irritating to the ears, there are types of noises like that coming from the fan that doesn’t disturb us at all. They are called white noise. To
prevent lights from distracting you, use eyeshades or blinds.
If you’re a busy person, do your office or school work anywhere else except in your room. Computers, TV and stereos must be
placed somewhere. Watching TV or surfing the ‘net hours before bedtime will only stimulate your visual cortex, so avoid it.
Also, avoid caffeinated drinks and food. Why? They stimulate you which will make impossible for you to fall asleep. Unless you are one of those rare people who drink coffee and can still sleep afterwards, consume your last caffeinated drink 3 hours before your bedtime. Though alcohol can lull you to sleep, you will wake up again feeling dehydrated, which could only become worse as you try to fall asleep again.
Also, you might develop an addiction to alcohol as a form of sleep aid, which is not healthy.
Smoking is an activity that should be avoided as the hours get nearer towards your bedtime. You might wake up as your body craves for more nicotine, and besides, its a fire hazard.
During these hours when all you are anticipating is your sleep, you can turn off the lights so your body will start winding down just in time for sleep.
Sleeping is an activity that gives the brain ample time to rejuvenate and to revitalize the body for the next day, so treat it with utmost care. Don’t neglect it, or else you’ll pay for the consequences later.