We may not realize that sleep is as essential for your well-being as food and water. Occasional or frequent sleepless nights can affect our life, either the physical, mental or emotional aspect. Having deprived of enough sleep can affect how you perform in school or at the office, your relationship with other people and even your personality or health.
Insomnia (in-SOM-ne-ah) is a common condition in which you have trouble falling or staying asleep. This condition can range from mild to severe, depending on how often it occurs and for how long.
* Initial insomnia is when you find difficulty in sleeping and it takes you more than 30 minuted to sleep.
* Middle insomnia is when you have a problem in maintaining a sleep state and you'll often lie awake from night to the next morning
* Late insomnia is when you wake up early after less than 6 hours of sleep.
Need To Know:
Q: What is the right amount of sleep I should get?
A: Since everyone has different sleep needs, there is no "correct" amount of sleep. On average, most people need between seven and nine hours of good quality sleep each night in order to feel alert the next day. But some function perfectly well with only four or five hours a night. The key to healthy sleeping seems to be a consistent pattern, rather than the number of hours one sleeps.
Insomnia can be a symptom of another medical condition but it can also be due to the pattern of your sleep. The first step to fight insomnia is to establish a consistent bedtime routine that will enable natural sleep. So here are 10 room improvement suggestions to create a comfortable and sleep inducing atmosphere to achieve healthier sleep.
1. Room Temperature. Set the temperature according to your preference, you don't want to wake up in the middle of the night because it’s too hot or too cold. In an ideal world its better to have a cooler room temperature but you need to determine your own comfort level.
2. Check the windows. A slightly opened window can facilitate sleep since it allows proper room ventilation and additional air. This can help in your proper breathing.
3. Eliminate Noise. You can be sensitive on noise in and out of the bedroom that can distract your sleep, using ear plugs can help in this situation.
4. Light matters. Light can disrupt your sleep and can signal your body that it's morning and time to wake up. You should use dim lights or if possible make your bedroom as dark as possible. You can also try using eye mask to block interfering light.
5. Block the light. You can also use thick curtains or blinds to cover any source of extra light in your room.
6. Remove the clock. The sound of a ticking clock can be disturbing and you may often find yourself counting hours. Knowing that time is passing will make you feel stressed and this won't help you get a healthy sleep. You can use a digital clock as an alternative but make sure to remove it from your direct eye sight.
7. Remove distracting gadgets. Stimulants like television, computer, and radio can take your concentration off from sleeping. Make sure that you only use your bedroom for sleeping.
8. Find a comfortable mattress. Invest in a good and firm mattress that can provide you sufficient spinal support. It should be comfortable and big enough for you.
9. Pillows choice. Choose a pillow that suit your preference; it can be soft or firm as long as it gives proper support for your head.
10. Bedding & blankets. Provide crisp and clean bedding and a comfortable blanket.
Lifestyle changes, including better sleep habits, often help relieve acute insomnia. For chronic insomnia, your doctor may recommend a type of counseling called cognitive-behavioral therapy or medicines.