Control Sleep Disorders

The most important factor contributing to sleep is sunlight. We wake up during day automatically not just by chance. Sunlight is the major factor in deciding when we sleep. When sunlight enters our eyes melatonin (Hormone that induces sleep starts decreasing) level decreases rapidly. Thus it is most important to be in sunlight. If it is not possible due to any reason you should arrange for very bright artificial light.

If you wear goggles stop using them especially at morning and evening.

Exercise during daytime morning or evening but never at night. Exercising helps maintain the body temperature rhythm.

Try to take nap during afternoon (after lunch) for about 45 min but do not sleep more than that.

Do not give up your waking routine on weekends. Catching up on sleep is just a myth.

Reduce as much as possible alcohol, smoking and coffee. These are known sleep impairments.

Keep your body properly hydrated. Drink sufficient amounts of water at regular interval. Sleeping without water is equivalent to running 8km marathon without water break! Stay away from cold drinks as these though mostly water, dehydrate the body.

Avoid large meals at night, especially foods high in saturated fat. Also avoid these foods:

Foods high in sugar and simple carbohydrates, which raise blood-sugar levels and can cause bursts of energy (obviously disturbing the sleep system).

Food that cause gas, heartburn, or indigestion, like fatty foods.

Avoid resting and sleeping on your front. This can cause undue stress on digestive system detoriating quality of sleep.

Take hot shower 60-90 min before sleep.

Keep your environment cool. Study shows that one has more chance of falling asleep in cool climate than hot one.

Keep your sleeping room clear of electronic stuffs or any other clutter. Even improper arreangement of room can cause poor sleep quality.

Do not take sleeping pills for over 4 weeks. The body gets habituated to these quickly and the drugs lose their effectiveness.

Strain due work or any other reason can be a reason to improper sleep. If this is the case then try some relaxation techniques before going to sleep. There are many techniques but trancsendal meditation or TM is one of the popular and easy to learn method.

At least do 15 minutes of intense cardiovascular exercise .Report have found that most of people with poor quality are inactive.

This sums all the techniques one should employ to improve sleep quality and increase energy level during day.