Sleeping Guidelines

Nishahameetha

Ruler's of Penmai
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#1
The National SLEE has published several guidelines for better sleep.

Here are 10 guidelines for bettersleep Maintain a regular bed and wake time schedule, including weekends.


  1. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
  2. Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.
  3. Sleep on a comfortable mattress and pillows.
  4. Use your bedroom only for sleep.
  5. It is best to take work materials, computers, and televisions out of the sleeping environment.
  6. Finish eating at least 2 to 3 hours before your regular bedtime.
  7. Avoid nicotine (e.g., cigarettes and other tobacco products).
  8. Used close to bedtime, it can lead topoor sleep.
  9. Avoid caffeine (e.g., coffee, tea,soft drinks, or chocolate) close tobedtime. It can keep you awake. Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.
  10. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
 
Joined
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#4
nsomnia is among the most frequent complaints voiced by tinnitus patients. Below are some guidelines that have been successful in making the silence of the night a bit less "noisy." The idea is to make being in the bedroom equivalent to allowing yourself to fall asleep instead of trying to fall asleep.

Use your bedroom only at night.

Do not use your bedroom for daytime naps; try not to nap during the day, but if you must, use another room.

Do not use your bedroom for reading or watching TV - even at night before sleep.

Do not use your bedroom for work or for hobbies.

Do not go to bed until you are tired, but regardless of what time you do go to bed, get out of bed and start your day at the same time each morning - weekday and weekend.

Do not use your bedroom for intimate relations (except at night before sleep). If you want to make love any other time - use another room, closet, table, bathtub, putting green, back seat of a Ford ... but only use the bedroom for sleep!

Try to avoid even going into your bedroom except to freshen it up and to retire at night.

Keep the atmosphere in your bedroom as pleasant and peaceful as possible. Make it a "special" place. Never argue there. Surround yourself with objects of comfort and reassurance - heirlooms, photographs, etc. - but avoid too much clutter.
 
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Joined
May 2, 2012
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#6
Thanks. Your suggestions are quite helpful.
A lot of people are struggling with insomnia, sleep deprivation and sleeping in general. For some people who have a serious medical issue this list could maybe lessen the pain, but all the others who have just mild issues or stress or other this list should be able to really help you to sleep.
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#7
Thanks. Your suggestions are quite helpful.
A lot of people are struggling with insomnia, sleep deprivation and sleeping in general. For some people who have a serious medical issue this list could maybe lessen the pain, but all the others who have just mild issues or stress or other this list should be able to really help you to sleep.
Thanks for your comment claudineriddle.....
 

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