8 Good Sleeping Habits To Follow
Here are some more which may help you and your situation
1. It may be important as to what position you take when sleeping. If you are all curled up, this could affect your back and even lead to some back pain. If you sleep face down, this could disrupt your breathing, causing you to wake up more often. Lying flat on your back can lead to snoring but helps keep wrinkles away from your face. 2. Another tip to help your skin is to always remove all make up before bedtime including eyemakeup. Any eye makeup left on the skin overnight will irritate your eyes and even lead to those dark circles appearing around the eyes the next morning. In addition, leaving face and neck makeup on over night can cause dermatitis. Make that extra bit of effort to go to bed with a really clean face. 3. Be careful about allowing pets to sleep with you in your bed as asthma and other allergies could be set off by animal hair and dander. Make sure your pets have their own beds and remember that even those childhood stuffed animals could also be a trigger for an allergic reaction as they may be dusty or full of dust mites. 4. If you are prone to allergies, it is best to remove flowers from your room at night because of the pollen and any strong scents of the flowers themselves. 5. While your room should be cool, sleeping in a very cold air conditioned room is not conducive to a good night's sleep as your body will be tense and not relax as it should. The temperature should be comfortably cool so that you are cosy under the covers. 6. Only use natural and chemical-free products when cleaning your bedroom (and of course the rest of your home). There are many harmful and toxic chemical cleaners and disinfectants that can irritate your nose, throat, skin and lungs. 7. If you are going to re-decorate or re-paint your bedroom, be careful what paint products you use. Many varnishes and paints have strong chemicals that can negatively affect your respiratory system. Indoor air can be three times more polluted than outdoor air, and of course affect your sleeping patterns, with paints and finishes being among the leading causes of such indoor pollution. Rather go for zero VOC (volatile organic compounds) paints which are growing in consumer popularity, and as a result of environmental regulations, for all the rooms inside your home including your bedroom. 8. Melatonin is vital to ensure good sleeping habits and this is only produced during darkness so make sure your room is darkened when it is time to sleep. During the day, light stimulates that part of the brain that tells the pineal gland to decrease the melatonin leven when it is daytime and light, and to increase it when it is night time and dark. The brighter the light, the bigger the decrease and the darker the dark, the bigger the increase of melatonin. If you find it difficult to sleep without some light, reduce any light source gradually to improve both the quality of your sleep and the amount of time it takes you to fall asleep. If you can awake refreshed and energized, your day will go so much better and your health and immune system will benefit. Essential oils may provide the natural aid you need to help with sleeping problems. H-Insomnia from Healing Natural Oils is a product that is perfect for a safe way to enjoy a full night’s sleep. Find the optimum amount of sleep per night that you need and make that your goal.
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Insomnia fact sheet.
WomensHealth.gov. http://womenshealth.gov/publications/our-publications/fact-sheet/insomnia.html. (Accessed, Feb 11, 2021).
Sleep-wake disorders. In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association; 2013. http://www.psychiatryonline.org. (Accessed, Feb 11, 2021).
Sleep disorders: The connection between sleep and mental health. National Alliance on Mental Health. http://www.nami.org/Learn-More/Mental-Health-Conditions/Related-Conditions/Sleep-Disorders. (Accessed, Feb 11, 2021).