How to Create a Sleep Friendly Environment

Improving your sleeping environment can make a big difference to getting a better night's sleep. Your bedroom needs to be a haven for slumber. If you take your work to bed with you or watch TV, your body doesn't wind down properly before sleep, and you will find it more difficult to fall asleep.

• Start by keeping the temperature down in the bedroom. A cool environment is best for sleeping, with plenty of ventilation. If you're too hot or cold this will keep you awake. Make the room as dark as possible with blackout blinds or heavy curtains to block light from the windows.
• Avoid having TV's and computers in your bedroom.
• Make your bedroom quiet. It can be difficult to block out noise from traffic, other people in the house or dogs barking. If you can't avoid these distractions, you could try a fan, using static from a radio or white-noise cds.
• Make sure your mattress and pillows are comfortable. If you're waking up with backache or a sore stiff neck, you may need to change your bedding. Mattresses only last about 10 years and pillows need changing when they lose their shape.
• Don't take work to bed with you.

Insomnia Help

Symptoms of Insomnia.

Getting a good night's sleep every night is very important, as it helps to repair and recharge your body for the next day. Getting enough sleep isn't just about how much sleep you get, but the quality of it too. This helps to keep you healthy and function properly during the day.

Symptoms of Insomnia include -

• Unable to get to sleep when you go to bed.
• Waking up in the night, and having problems getting back to sleep.
• Waking up feeling tired, even though you feel as if you've had a good night's sleep.
• Any kind of disruption to your sleep patterns, that are not normal for you.

Many people suffer from occasional insomnia, which is often related to a situation in your life, such as stress, depression, health problems etc. which can usually be resolved by dealing with the core issue.

You may be suffering from insomnia due to things like eating heavy meals late at night, to much caffeine or alcohol, shift work, bedroom enviroment or traffic nearby. These problems can be resolved by making changes to your lifestyle.

Read more in my next post about easy self-help ways to treat insomnia.

How to Treat Insomnia

Why Can't I Get to Sleep?

Sometimes you feel really tired before going to bed, but when you actually try to fall asleep, you just can't get to sleep. If this happens regularly you may be suffering from insomnia.

Many sleep problems can be related to things like stress or medical conditions. Below is a list of some problems that could be causing your sleep problems -

• Depression or anxiety - you may find your mind just doesn't seem to shut down and relax.
• Medical conditions such as restless leg syndrome, back ache or breathing problems.
• Indigestion and acid reflux.
• Stressful situations at work, illness or loss of someone in the family.

First Steps to Getting a Good Night's Sleep.

The first step to treating insomnia and improving your sleeping patterns, is to have a sleep schedule. It is essential to go to bed and get up in the morning at the same time - even at weekends. If you do this your body will regain it's natural sleep cycle - it will reset your internal body clock.

About an hour before going to bed start to slow down and relax. Turn off the TV and internet as this stimulates your mind. Have a warm bath, then relax with a good book or listen to some soft music or relaxation cd. This will give your body a cue to wind down, and get ready for sleep.

Try to go to bed  at your scheduled time each night, even at weekends if you can. Once you're in bed, keep the lights low, and think about relaxation. Visualise yourself in a relaxing place, such as an exotic beach laying under the palms trees.

As you are resetting the sleep cycle and find yourself getting tired too early, increase your light exposure. Go outdoors in the sunshine or turn up the light in the room. The body responds to light and dark cues for sleep.