Have you ever been lying in bed, unable to sleep as you anticipate the following day? September brings memories back to me of experiences throughout many years of school. Were you at all like me, lying awake the night before the first day of school, wondering who would be in my class, who would be my teacher, and whether my outfit was the right one? These are big issues to a child about to start a new year of school. What issues keep you awake at night now? Do you have problems that you find yourself trying to solve during the night? Many people struggle with sleep most of all on Sunday nights as they think about starting the new week. If you have things on your mind at bedtime, take a little time to write down your thoughts before sleeping. Even keep a notepad near your bed so that you can write a few notes if something occurs to you while lying in bed. Moving your thoughts from your brain to paper can help to put your mind at ease. If you are having problems having peaceful sleep for any reason, it can have negative effects on many parts of your life and your physical and mental health. Taking some precautions can make all the difference. Keep Bedroom Only For S & S Yes, S & S. That stands for sleep and sex. Experts tell us that when we do anything else in the bedroom, it can lead to sleep problems. Forget about working in the bedroom. Use your computer and watch TV in other parts of the house. Schedule Having a consistent sleeping and waking schedule can help your body develop a regular sleep cycle. When we sleep in on the weekends, it can disrupt this cycle and cause insomnia. Getting up early on Monday morning can also be more difficult because you have reset your sleep cycle for a later wake up time. Daylight Bright Light Our sleep patterns of feeling sleepy at night and awake during the day are regulated by light and darkness. Strong light, like bright outdoor light is the most powerful regulator of our biological clock. Even on a cloudy day, outside light is brighter than indoor light. This sunlight helps our internal biological clock to reset each day. Sleep experts for anyone having problems falling asleep recommend an hour of morning sunlight. Room Temperature Sleep researchers disagree on what the optimal temperatures are for best sleep. What is most important is that the temperature is comfortable for you. Generally, a slightly cool room is best. This mimics what happens inside the body as our internal temperature drops during the night to its lowest level. This is usually about four hours after sleep begins. A hot sleeping environment can lead to more wake time and lighter sleep. Exercise Exercising 20 to 30 minutes a day often can help people sleep better. Working out too close to bedtime may interfere with sleep. Try to get your exercise about 5 to 6 hours before going to bed. These are all pretty simple actions to take to insure a good night's sleep. If you are still having problems sleeping, you may need to consult a sleep expert to see if you have a sleep disorder that may be keeping you awake.
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