HAVE YOU EVER HEARD OF "SLEEP HYGIENE" ???

~The basic principles of SLEEP HYGIENE~

If you feel that you are moody in the morning, this may be because of the quantity and quality of your sleep disorder. The pressures of work and responsibilities of the home and child care financial concerns the troubled social relations and health sick may make sleep stubborn and lower it's quality.
It may be difficult to control or get rid of all these factors facing in order to improve the quantity and quality of your sleep, but you can create a new adaptive habits to make comfortable night's sleep.
If you have trouble sleeping, here's the following suggestions:

1- sleep is a physiological need can't be requested , such as starvation; you can't ask your body to feel hungery
Follow the instructions below to apply this principle:

1. Go to bed when fatigue, sleep will asks for you persistently. Then give your body a specific time to sleep (15-20 minutes),if these minutes passed without falling asleep , stand up from bed and do any alternative action to feel tired.
2. don't struggle yourself to sleep, it is not useful to struggle for an hour or two on the bed, thisThis makes you feel very frustrated and tense and prevents you from sleeping.

2- Sleep prepare

Preparation of the bedroom:
-The bedroom must be cool, quiet, dark and comfortable
Make your bedroom ideal for sleeping like this:

1. Adjust heat, humidity, noise level and lighting to your preferred level. The low light at night is acceptable to those who are afraid of the dark room. The temperature in the bedroom during the night should be less or equal to 24 ° C. Use the following aids to create an environment that suits your needs: window curtain to dim the outside light, earmuffs or earplugs, additional pillows, fan, humidity.
2. Choose a comfortable mattress and cushion for you, which is an individual personal matter that varies among people. If the bed is dual, make sure there is enough space for the two people.
3. Children and pets often cause chaos and noise in the room.
4. Use your bed only to sleep, have a special relationship with your wife, avoid studying, reading, listening to music, watching TV, etc. while you're on your bed.
5. Keep the TV out of the bedroom.
6. Don't make the bedroom a place to punish or play with children

3- Preparation of the body to sleep:

1. Organize sleep time and wake up on vacations
2. Sleep at night
3. Exercise regularly, but stay away from bedtime for 3 hours.
4. Do not bed and you are hungry or overcrowded, and make between food and sleep at least two hours.
5. Sleep mainly at night , The daytime snooze steals hours of sleep at night, try to have a nap (half an hour preferred, and an hour at most) and must be in the early afternoon or mid-afternoon. If you have problems starting to sleep during the night, napping during the day can make things worse and should be avoided.
6. If you work at night, keep the curtain closed to prevent sunlight from entering, altering the body's biological clock and not interrupting your sleep. If you have a day job and sleep at night and have trouble getting up, open the curtain and give the sun a chance to help you wake up.

4- Physical activity:

• Do regular exercise, especially aerobic exercise, or walk half an hour a day. It helps you sleep easily and make it deeper. Do not exercise during the last 3 hours before you sleep, so that you do not have difficulty sleeping as a result of your body's activation. Spend time out of the house every day, because exposure to sunlight helps to fine-tune your biological clock.

5- Food and sleep:

1. Eat regular meals, do not go to bed and you are hungry, resort to a simple meal two hours before bedtime. Do not eat large amounts of food before bedtime as a heavy meal an hour before going to sleep. If you have heartburn or reflux, avoid spices or fatty foods that may prevent you from comfortable sleep. Reduce fluids before bedtime, as many of them may cause you to wake up frequently during the night to enter the bathroom.
2. Avoid caffeine, alcohol and smoking during the evening:
   Foods with caffeine are coffee, tea, chocolate and some soft drinks. It should be avoided before 8 hours of scheduled sleep. This does not mean that the body stores caffeine for eight hours, but the body needs these hours to get rid of it and its stimulant effects. Do not drink alcohol, because it makes your sleep intermittent. Smoking is bad for sleep, because the symptoms of withdrawal from smoking appear at night is affected by sleep. Do not smoke for at least an hour before going to bed (preferably avoid smoking altogether). Be sure to clean your teeth and brush them before bedtime.
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6- Self-preparation for sleep:

1. get use to relax before sleeping
2. Make 30 minutes or 60 minutes before going to bed for a quiet period, to have a daily routine to relax and relax at bedtime routine. Do the same things every night to tell your body that it is time to rest and sleep, like a hot bath or shower, reading a book , Listening to soft music. This makes your body and mind slow down enough to fall asleep. Do not forget to relax activities under reduced lighting to move smoothly from the state of vigilance to the state of sleep. go to bed and wake up at the same time every night, even at holiday times. The regular sleep and wake-up program helps strengthen the sleep-wake cycle, helping you sleep better every night. Avoid noisy activities, such as violent play, and accompanying activities such as watching TV or computer games before going to sleep. Do not study or watch dramatic or scary movies, do exercises or get involved in high-stress activities before going to sleep.