Blank2
Good sleepers are likely to have developed certain lifestyle and dietry habits that promote sound sleep. These habits and behaviors are known as sleep hygiene. Sleep hygiene can have positive effects on sleep before, during and after the time you spend in bed.
Diet and Sleep.
An individuals diet can have a great impact on one's sleep. The use of caffeine, nicotine and alcohol heavily throughout the day will have a negitive impact on ones sleep during the night. Also eating heavy meals shortly before your bedtime can interfere with your ability to fall asleep and stay asleep. However a light snack , such as milk or other diary products consumed with carbohydrates, at bedtime can promote sleep.
Caffeine stimulates the brain and interferes with sleep. Although moderate daytime use of caffiene usually does not interfere with sleep at night, heavy or regular use during the day can lead to withdrawl symptoms and to sleep problems at night.
Nicotine is another stimulating drug that interferes with sleep, and nicotine withdrawal can also disrupt sleep throughout the night.
Alcohol slows down the brains activity and may help induce sleep at first but will disrupt sleep later in the night. Drinking alcohol before bed may cause you to have many awakenings during the night, nightmares, and suffer early morning headaches.
Other Factors that Affect Sleep.
Some other factors that affect sleep are environment, exercise, stress, and a consistent bed time.
The environment you sleep in may greatly effect some people. A comfortable bed, in a dark, quiet room is the best setting for a good night's sleep. Sleeping without a clock visable may also help some people. The more you know what time it is and how much time you may have already lost or how much time you still have to sleep in the morning, the worse you'll sleep. Being comfortable in your sleeping environment may help inprove the quality of your sleep.
Regular exercise helps people sleep better. However the benefits of exercise on sleep depend on the time of day you exercise and your overall fitness level.
The Stress that stems from common life situations often contributes to sleep problems. Relaxing activities around bed time can help relieve tension and stress and contribute to a better nights sleep.
Practice Conducive to Good Sleep
Diet and Sleep.
An individuals diet can have a great impact on one's sleep. The use of caffeine, nicotine and alcohol heavily throughout the day will have a negitive impact on ones sleep during the night. Also eating heavy meals shortly before your bedtime can interfere with your ability to fall asleep and stay asleep. However a light snack , such as milk or other diary products consumed with carbohydrates, at bedtime can promote sleep.
Caffeine stimulates the brain and interferes with sleep. Although moderate daytime use of caffiene usually does not interfere with sleep at night, heavy or regular use during the day can lead to withdrawl symptoms and to sleep problems at night.
Nicotine is another stimulating drug that interferes with sleep, and nicotine withdrawal can also disrupt sleep throughout the night.
Alcohol slows down the brains activity and may help induce sleep at first but will disrupt sleep later in the night. Drinking alcohol before bed may cause you to have many awakenings during the night, nightmares, and suffer early morning headaches.
Other Factors that Affect Sleep.
Some other factors that affect sleep are environment, exercise, stress, and a consistent bed time.
The environment you sleep in may greatly effect some people. A comfortable bed, in a dark, quiet room is the best setting for a good night's sleep. Sleeping without a clock visable may also help some people. The more you know what time it is and how much time you may have already lost or how much time you still have to sleep in the morning, the worse you'll sleep. Being comfortable in your sleeping environment may help inprove the quality of your sleep.
Regular exercise helps people sleep better. However the benefits of exercise on sleep depend on the time of day you exercise and your overall fitness level.
The Stress that stems from common life situations often contributes to sleep problems. Relaxing activities around bed time can help relieve tension and stress and contribute to a better nights sleep.
Practice Conducive to Good Sleep
- Try to sleep only when you are drowsy
- If you are unable to fall asleep or stay asleep, leave your bedrom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when--and only when-- you are sleepy. Repeat this process as often as neccessary throughtout the night.
- Maintian a regular wake time, even on days off work and on weekends.
- Use your bedroom only for sleep, sickness and sex.
- Avoid napping during the daytime. if daytime sleepiness becomes overwhelming, limit nap time to a single nap of less then 1 hour, no later than 3 p.m.
- Distract your mind. Lying in bed unable to sleep frustrated needs to be avoided.
- Avoid caffiene within four to six hours of bedtime.
- Avoid the use of nicotine close to bedtime or during the night.
- Do not drink alcoholic beverages with four to six hours of bedtime.
- While a light snack before bedtime can help promote sound sleep, avoid large meals.
- Avoid strenuous exercise within 6 hours of bedtime.
- Minimize light, noise and extreme temperature in the bed room.
