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Many people do not give sleep a second thought. You go to bed at night, read for a while, turned off the light and slept through the night. All your sleep could vanish as a result of one issue of life or the order. Sleep problems could come as having difficulties falling asleep, staying asleep, getting back to sleep after waking, etc. this problem could lead you to many years of suffering and relying on a prescription sleep aid.
You should therefore learn to get some sleep to be able to take care of your family because sleeplessness could lead you to neglecting some of your important obligations in your home.Parents are often so focused on a sleep routine for their children that they neglect themselves.
The following are some of the World Health Organization's basic sleep hygiene principles. These are important rules to follow regardless of a person's age:
1. Maintain a regular bed time and wake time. Unless you can make naps a regular part of your day, try to avoid them. The exception to this is when you become sleepy while driving. In this situation you are impaired and it is important that you park over where it is safe to do so and have a nap.
2. Set aside some "worry time" in the evening to think about all the things that need thinking about. Then write it down, make a list or put a note on a calendar. Do whatever it takes to give yourself permission to be "off duty" for the rest of the night.
3. One to two hours before bed, slow down and disengage from the day's activities. Start with a hot bath to slightly raise your body temperature. Then do something relaxing until bedtime.
4. One hour before bed, have a light protein rich snack, like cheese or yogurt.
5. At bedtime, do a relaxation technique in bed, lights out, eyes closed, with permission to fall asleep while you are doing it. If you wake during the night, remember you are off duty. Your only job is to repeat the relaxation technique and return to sleep.
6. The bedroom should be dark, quiet and comfortably cool. Use only for sleep or sexual activity. Do not look at the clock during the night. Set the alarm so you know when to get up, and turn the clock away so you cannot see it.
7. You have not fallen asleep, or wake and cannot return to sleep within 20-30 minutes (just estimate), get up, go to another room, and do something relaxing, not exposing yourself to bright light. Return to bed when you start feel sleepy and repeat the relaxation technique.
8. For those who have a habit of staying up late and sleeping in, you may need to reset your biological clock with morning bright light. Starting within one hour of awakening in the morning, try to get 30-45 minutes of direct sunlight (ideally outside, no sunglasses.)
9. Eat regular meals and a good diet. Avoid heavy meals 4 hours before bed.
10. Exercise every day. To help your sleep, it is best to exercise in the late afternoon or early evening, but nothing strenuous within 4 hours of bedtime.
11. Nicotine is a stimulant. If you smoke, ideally you stop smoking. Avoid caffeine or at least drink no more than 2 cups of coffee per day, none later than noon. Have no more than 2 drinks of alcohol on any one day and not within 3 hours of bedtime.
12. Try to repeat your relaxation technique at least one time during the day to help reduce unnecessary tension and increase general awareness of what is going on in your body physically, mentally and emotionally. Being aware of these feelings is key to getting your needs met. Ignoring your feelings and pushing yourself may aggravate sleep problems.
13. Light stimulates the brain, and delays/interrupts sleep – so no watching TV or using the computer for a minimum of 1 hour before bedtime.
14. Animals can be disruptive at night; they (especially cats) have no place in the bedroom of people with sleep issues.
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