The statement that the person spends one third of his life in the sleep is relevant for some people. For various reasons many people find it difficult to fall asleep and peacefully spend the night dreaming of hot neighbor, Russian winters or Hong Kong traffic.

People who suffer from insomnia differ in reasons of their so common condition. Some have health disorders (like acid reflux with heartburn, arthritis, menstruation, headaches and hot flashes); others have psychological and emotional conditions that do not allow them to get relaxed. Poor sleep habits can also stand on the way of the healthful sleep.

Anyway, be sure that next day your physical and emotional condition will 90 percent depend on how you slept during the previous night.

Let’s estimate what can be done to help the procedure of falling asleep be easy and useful for the good night of healthy sleep. Often people don’t even realize that the way of life they live is just steadily working on causing sleep troubles.

So what is going on in your life during several hours before you go to bed? Any noise, excessive light, loud music or television may greatly affect you pre-sleep condition. It is recommended to spend these hours reading, taking a warm bath or at any peaceful relaxing activity.

What you eat and the food amount are other factors that may work for or against you in your bedtime. Light snack may be sleep-inducing, but if you couldn’t stop and emptied half of the fridge (or at least filled your stomach full), be ready that your body will be busy digesting the content you’ve put in it and will not let you fall asleep easily. However, warm milk or any food high in amino acid tryptophan (such as bananas) is a good sleep enhancer.

Try avoid alcohol (which makes you sleepy only for a short time), caffeine or any spicy food 5-6 hours before the bedtime if you are prepared to have a night of a good sleep.

Are you still taking naps after the good lunch or anytime during the day? Well, not good idea. It interferes with your body clock and may lead to the sleep disorders.

Now let’s look around the place you sleep in. It is recommended that the bedroom serves as the Bed Room only, as it is initially intended for quiet time. It should be associated with the peaceful and relaxed activities that fill it with the right vibes.

Also, try not to let your bed become a dining table, desk or playground for you and your family members.

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So now you are in a bed preparing to dive into the deep sleep. Are you still recalling the events of the day and is stressed about something that is in the past yet. Now there’s only you and your bed, warm partner with whom you spend one third of your life (remember?). So let it all go and let your body and mind relax and take a good rest. Scarlet O’Hara had a good approach to thinking about unpleasant: “I will think about it tomorrow”, she said.

If you cannot avoid the outer distracting factors like light, noise or temperature while trying to fall asleep, window blinds, ear plugs and electric blanket are the options to cope with them. Relaxation techniques and yoga may also be in help.

Good night and sweet dreams!

Diana L.

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