Home > Idiopathic Insomnia >

Sleep Hygiene: Four Facts On Treating Idiopathic Insomnia

Sleep hygiene does not merely involve cleanliness before getting to bed. It is filled with other facts and rituals you should know about especially if you are faced with idiopathic insomnia.

Like any other hygiene, sleep hygiene involves activities or tips that help you sleep better and feel rested after a night’s sleep.  It also increases daytime alertness. In order to sleep better, experts provide you with these ideas. They will not only help you get enough sleep, they also avoid night time awakenings thus improving your circadian rhythm.  The following facts will guide you in making this an effective treatment for idiopathic insomnia and other similar disorders.

Fact #1:  You, your bedroom and your bed

As a general rule your bed is only used for sleeping and sex. Any other activities like reading, eating a snack, jotting on your planner or watching TV should be avoided. Try putting a table or couch near your bed where you can do these activities.

Make your bedroom conducive for sleeping. Keep it dark, cool and quiet. If noises from the outside interrupt your sleep, close the door or use earplugs. Cleaning your room will also promote good sleep since you don’t have clutters around. Adding candles or aromatherapy oils in your room will make you feel relaxed. Lavender and chamomile are excellent examples.

Fact #2:  You and the food and beverages you take

Eating a light snack before bedtime can stimulate sleep while a heavy meal will make it more difficult for you to sleep. Avoid eating heavy meals 3 to 4 hours before sleeping. Food and beverages that contain caffeine affects your sleep pattern. Caffeine is a stimulant and will keep you awake all night. Avoid chocolates, coffee, tea or colas before going to sleep. A substitute for coffee is warm milk. Milk contains tryptophan that helps induce sleep.

Alcohol and nicotine should not be taken before bedtime. Like caffeine, these are also stimulants and will not help you go to sleep. Avoid fluids before bedtime so you will not be spending the next hours going to the bathroom to urinate.

Fact #3:  You and your bedtime rituals

Taking a warm bath before going to bed will make you sleepy. It also refreshes you after a long day at work. If you can’t sleep after 20 minutes in bed, try reading a book or magazine. Listening to acoustic or classical music will also help induce sleep.

Breathing exercises will help you clear your mind. A worry-free mind will make you sleep better. It reduces bedtime awakenings. So free your mind from worries before getting on your bed.

Fact # 4:  You and your activities

Sleep only when you are feeling sleepy. Go to sleep and wake up the same time each day. Avoid vigorous exercises 6 hours before sleeping. Stimulating your senses can be good but do this early in the morning and not before bedtime. Avoid taking naps. If you do, limit it to less than 30 minutes and make sure it’s not 3 in the afternoon. If you do this, you will be awake till dawn.

Now that you are aware of these tips, make sure you do it. It may be hard and frustrating at first because old habits die hard. However, once you start doing them, you might get to see the results sooner than expected.

Tags: aromatherapy, breathing exercises, caffeine, hygiene, idiopathic insomnia, sleep hygiene

Click here to see Top Rated Insomnia Treatment Products Reviewed by Our Staff

Rating: 1 vote(s).

Print this Article   Sent to Friends  

Related Articles

User Comments

• Post Your Comment

The rules: Keep it clean and stay on the subject or we may delete your review.
Name
Email
Comment
Enter the code shown in the image: