People who have trouble falling asleep may attribute their problem to alot of things - a tight and busy schedule, caffeinated drinks and food,and maybe, high stress rate.

But what about the very environment that they sleep in?

A room is a reflection of one's personality. So what does a messy,dirty room say about the person sleeping inside it? It implies that histhoughts and personality are just as haphazard as his room. If a quiet,deep sleep is what you're after, then pay close attention to yoursleeping environment.

There are types of therapies aimed at people with insomnia. One of themis stimulus-control therapy, which teaches them how to have a propersleep hygiene. To learn more about this, here are some pointers.

First off, use your bed only for sleep and sex. You know that a lot ofpeople do their homework, read, or eat on it. Don't follow them. Don'tassociate your bed with stress by lying on it thinking about yourproblems. When this happens, go out omewhere to a certain spot in thehouse where you can think about them. Having a designated spot whereyou can mediate is recommended.

There must be ventilation in your room, unless you want to wake upbecause it's too hot. You can open the window to let the air circulate.There are noises that easily disturb you while trying to sleep. Tohypersensitive people, a short buzzing sound could easily perk them up.In that case, use earplugs. While there are disturbing sounds that areirritating to the ears, there are types of noises like that coming fromthe fan that doesn't disturb us at all. They are called white noise. To
prevent lights from distracting you, use eyeshades or blinds.

If you're a busy person, do your office or school work anywhere else except in your room. Computers, TV and stereos must be
placed somewhere. Watching TV or surfing the 'net hours before bedtimewill only stimulate your visual cortex, so avoid it.

Also, avoid caffeinated drinks and food. Why? They stimulate you whichwill make impossible for you to fall asleep. Unless you are one ofthose rare people who drink coffee and can still sleep afterwards,consume your last caffeinated drink 3 hours before your bedtime.Though alcohol can lull you to sleep, you will wake up again feelingdehydrated, which could only become worse as you try to fall asleepagain.

Also, you might develop an addiction to alcohol as a form of sleep aid, which is not healthy.

Smoking is an activity that should be avoided as the hours get nearertowards your bedtime. You might wake up as your body craves for morenicotine, and besides, its a fire hazard.

During these hours when all you are anticipating is your sleep, you canturn off the lights so your body will start winding down just in timefor sleep.

Sleeping is an activity that gives the brain ample time to rejuvenateand to revitalize the body for the next day, so treat it with utmostcare. Don't neglect it, or else you'll pay for the consequences later.

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Article Tags: stimulus control therapy | sleep | sleep environment |
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