Sleep Hygiene: Natural Therapy for a Better Nights Sleep

Posted on February 8, 2009 @ 2:39 am
by Rose K Taylor

Sleep hygiene therapy is a natural, no side effects technique that follows a compilation of practices to help relax your body before bedtime, naturally inducing sleep.

Using sleep hygiene therapy increases your chances of falling asleep at night. The techniques have not been proven to guarantee you will fall asleep every night but they do help. The idea is to form new habits that are conducive to sleep so you can get to sleep at night.

The ideal result of using sleep hygiene therapy techniques is waking up refreshed and ready for the day after a full night of sleep. Through a series of action steps, the mind and body learn to relax and become quiet each evening. Repeating the steps each night is what will eventually lead to sleep.

Before going to sleep, the body has to be ready to do so. Sleep hygiene therapy is a training program for your body and mind that teaches you to prepare for bed. As you continue, your body will recognize and associate sleep with the techniques and begin to adapt to the therapy.

Before beginning sleep therapy get all the information. Suggestions to increase the chances that the techniques will work include limiting environmental factors that contribute to insomnia. Eliminate extraneous noise and light that can make it hard to fall asleep. Also, try to establish a nightly routine where you go to bed at or around the same time.

To help you get ready for sleep hygiene therapy, exercise is recommended. While exercise benefits your health it also brings on exhaustion. Exposure to natural sunlight encourages your body to sleep better. Other ideas to help you relax such as stretching to relax the muscles or taking a warm bath around bedtime will help you get in the mood to sleep.

Along the same lines are some things that you need to keep from doing around bedtime if you want to get to sleep at night. Exercise and reading are good but not when it is almost time to go to bed. These are stimulating activities that can keep you awake and interrupt your sleep patterns. Engage in these activities earlier in the day.

Consuming caffeine or alcohol will also prevent you from getting a good night’s sleep as they contain stimulants that prevent you from falling or staying asleep. You should also refrain from demanding/telling yourself it’s time to sleep as this puts on pressure and actually worsens your chances of going to sleep.

Sleep hygiene therapy is a natural way to develop patterns for better sleep. Medicines can have side effects and their dependence could increase your insomnia. Without sleep, a lot of health problems can come into play as well as problems handling your responsibilities in your life.

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