by Artisttia Yarns

Created on: May 03, 2009   Last Updated: July 07, 2009

The idea of getting a good night sleep was an unattainable dream for me. That is why, as a registered nurse, my thesis paper was on the subject of sleep. In an attempt to achieve adequate sleep, people are inadvertently setting themselves up for failure by their lifestyle or environment. Slight modifications in the following five areas will help you get the refreshing rest you need.

*Changing Schedules:

Your body came with an internal body clock that regulates your sleep/wake cycle (circadian rhythm). The best clocks are the ones that run on time; these are the ones that have a predicable rhythm. Your body needs a predicable rhythm too. Go to bed at the same time every night and get up at the same time in the morning.
Short changing your sleep/wake cycle (circadian rhythm) during the week and catching up on sleep, by sleeping in, does not work; transitioning back to your schedule during the work week schedule is difficult. This is the self-perpetuating routine that originally disrupted your sleep cycle.

*Lighting:

As the evening progresses lights should gradually be lowered. The glow from a computer and TV screens, as well as the red lights on alarm clocks can disrupt your body's sleep/wake cycle (circadian rhythm). Your body needs darkness to produce the hormone Melatonin, to help you fall asleep and stay asleep. Keeping your room as dark as possible by eliminating unnecessary lightening; using darkening shades, or purchasing an alarm clock that glows blue instead of red may help.

*Stress:

Is it difficult to let go of the day's worries and problems. Try to let go of these stressors several hours prior to bedtime. Studies show that the subconscious mind may solve problems for you while you sleep. So take control of your sleep preparation routine, instead of fretting about things you cannot control. Try to relax through meditation or deep breathing exercises prior to bedtime. Just remember this is not the time for aerobics. Aerobics rev you up instead of calming you down.

*Environment:

The bedroom should be an area for sex, rest or relaxation; your brain needs to associate it with such. A primary sleep stealer is having a home office in the bedroom or making it the place to watch movies or TV. Some persons claim that the noise from a TV helps them fall asleep. Although the noise may help some people fall asleep, it has been proven that it does not help you stay asleep. Therefore, it interrupts the quality of sleep. It is quality sleep which is needed for the REM

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