Sleep Better's notebook

How to get into a better sleep pattern?

It is a well-known fact that any person spends about 1/3 of his life time in a state of sleeping. To think clear, to work good and to function well a person needs a constant sleep and good sleeping habits. It is necessary to have your personal sleeping patterns and schedule and to keep it, no matter at what age you are – 7 or 65 years old. While a person is sleeping he or she is also having a rest and acquire additional energy for the whole day. If you have some sleeping problems or disorders, there are some tips on how to get into a better sleep pattern:

 

-First of all, give up all of your bad sleeping and eating habits like – working on the computer or watching television till the late hours, eating unhealthy food, drinking alcohol, smoking and taking drugs. Make some psychical exercises or walk at the open air before you are going to sleep. 

-Do not forget to give to your body and mind at least an hour or two of free time to relax before you will go to bed. It is necessary to “make your head empty” not to have nightmares while sleeping and to prevent insomnia as well.

-If you are suffering from a constant insomnia, it will be a good way to visit a doctor to determine the reasons of the disease, and to know how to prevent and cure insomnia.

-If you cannot relax and fall asleep fast after working day – a good solution to sleep better will be to take a warm bath. You can some aroma oils to make the time spending in bathroom more relaxing and pleasant. Moreover, aroma oils due to their properties are good helpers to relax fast and to sleep better at night.

-It will be also good to use some aroma lamp before going to sleep. You can add some drops of lavender oil and your bedroom will filled with a wonderful smell of flowers, which will make you fall asleep in some minutes. Besides, aroma therapy is an ancient way of treating the sleeping disorders and prevents insomnia as well.    

-If you do have an aroma lamp you can buy some flower sachets and put them around your sleeping place or bed. The smell of flower will help you to relax and feel comfortable.

-You can also take some herbal tea, before you will go to bed. For example, chamomile tea will help you to calm down easily and to feel good and sleep better at night time. 

-Sometimes a person cannot fall asleep fast, because the lack of fresh air and oxygen in the body. So, a good solution will be some walks on the open air somewhere in the park or on the bank of the river or lake. Fresh will help you to relax and to free your mind out of worries and problems. After walking on the fresh air you will sleep well through the whole night.   

 

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-It is also important to pay attention to your bedroom. It is better to choose light and pastel colors of bedroom wallpapers and furniture. Also pay some attention to your bed – is should be comfortable, but not very hard or soft. Choose an appropriate size of the pillows, they will not be very big, the perfect size is twice bigger than your head. 

-Before you are going to bed, air your bedroom, to let the fresh air comes in. You will not have a good sleep in the stuffy bedroom. 

-Remember, that bedroom is aimed to have a rest, to sleep at night and to relax. There should not be any television set or computer. Moreover, that TV set and computer extract some harmful energy, which will influence in a bad way on you, while sleeping hours.

-Also, do not eat much before you will go to bed. Because it will be a reason for insomnia and bad sleep. It is better to eat some 2-3 hours before, or at least have a cup of herbal tea with some biscuits an hour before sleep. 

Following all these tips, you will not have any sleeping problems and disorders like insomnia or bad sleep. Take care of your health and surrounding! I wish you to be healthy and sleep better!