Sleeping Through The Night

It is essential that your brain has consistency by creating a bedtime schedule so that your body can learn how to fall asleep without medication. Create a sleep strategy to determine the best routine, and plan to follow the routine for one to two weeks before making any alterations. Your sleep strategy should include:
 
A regular bedtime

A consistent wake time
A record of any natural supplements you have tried
Routine activities that are not stimulating such as brushing your teeth or reading

Moving through a regular bedtime process will signal to your brain that it's time to go to sleep. The desired end result of having a sleep strategy is regular sleep that's restful and refreshing. Plan to get 7-8 hours of sleep nightly, and don't allow yourself to oversleep. If you wake up the same time every day you'll establish a routine. Avoid naps during the day because your body will be confused, and it will interrupt your sleep pattern. You can't bank extra hours of sleep, and trying to sleep later in the morning to make up for sleep lost overnight will leave you feeling tired. Every person has different sleep habits, so be patient while you work through the process of finding the sleep plan that works best for you.

Sleep Environment
In addition to a regular bedtime schedule, it is important to make you bedroom a place that is conducive to sleep. The more comfortable and relaxing your sleep space is, the better your chances for falling asleep and staying asleep. Consider these tips when creating your relaxing sleep atmosphere: Get rid of all annoyances and interruptions. ontrol the room temperature; cooler air (between 65 and 70 degrees F) is typically more comfortable for sleep, however, set the temperature to your preference. Allow for room ventilation, if possible. Crack a window slightly to allow for air flow. The circulating fresh air will help you breathe deeply, and provide oxygen that is essential for good sleep. Use ear plugs if there are noises outside the bedroom.

There are many types of plugs that are specifically for sleeping, so if at first you don't find the perfect pair, try another. Mask noises with a white noise machine if you decide to not wear earplugs. Machines are designed specifically for this purpose, or you can use a fan or air conditioner to provide the background noise. This will hide background sounds such as traffic or a barking dog. Try using a CD player to play soothing background music. Your circadian rhythm, your body's internal clock, relies on light and dark patterns to determine when to signal your body to fall asleep.

Keep your room as dark as possible to help your body settle into a sleep state. Use mini-blinds and thick curtains to block light from windows. Try wearing an eye mask to block any remaining light. Having a clock by your bedside might be adding to your sleep problem. If you are watching the clock all night long, face it toward the wall so that you can't see the time. Constantly looking at the clock only makes you think about sleep, and lack of sleep, which continues the cycle of sleeplessness. Consider a room humidifier for winter months when the air is dry. Use your room only for sleeping. Remove the TV, computer, stereo. Your mind should associate your bedroom only with sleep. Wear the most comfortable clothing you own. Non-constrictive clothing won't wake you in the middle of the night.

As you can see here, there are many different tips to try to help you sleep better. Each individual has their own unique combination of elements that make up their perfect sleep environment. If one suggestion doesn't work for you, make note and try another until you find out what works best for you. I was diagnosed with sleep apnea in 2001. All these sleep habits would not have helped me if I had not received medical help. If you think you might have a sleep disorder by all means see a doctor.

Author Bio - R.K.Lewis - For more information on sleep apnea go to What Is Sleep Apnea And Who Does It Affect

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