2. Room Condition
After establishing a consistent bedtime routine it is important to create a comfortable and relaxed atmosphere in your bedroom. The more cozy and harmonic your bedroom is the more relaxed you will feel.
Your goal is to promote a calming and restive atmosphere. This can be achieved by creating a bedroom environment that is not only appealing to you but also functions without interruptions or annoying irritations.
- Ensure that the room temperature is set according your preference. Ideally your room should be on the cooler side; however you should experiment with your own comfort level.
You don't want to wake during the night either too hot or too cold and then find yourself wide awake once again. Sleep experts say that the ideal room temperature is 65 to 70 degrees F.or 18 to 21 degree C
- If at all possible try to sleep with the window open, however slightly. This will allow for proper room ventilation. Adequate air current is necessary for you to breathe in circulating air. This will aid your body in breathing deeply and correctly.
- You may be sensitive to noises around you and outside of the bedroom. If this is the case and you find that noise is disturbing or interrupting your sleep you may want to consider purchasing ear plugs.
- Ideally your bedroom should be as dark as possible so that you experience the daytime/nighttime cycle. Light may disrupt your normal circadian rhythm and signal your body that it is time to wake up.
a. Circadian rhythm describes the approximately 24-hour cycles that are generated by an organism. Most physiological systems demonstrate circadian variations. The systems with the most prominent variations are the sleep-wake cycle, thermoregulation, and the endocrine system. Circadian rhythm disturbances can be categorized into 2 main groups: transient disorders (eg, jet lag; changed sleep schedule due to work, social responsibilities, illness) and chronic disorders. The most common chronic disorders are delayed sleep-phase syndrome (DSPS), advanced sleep-phase syndrome, and irregular sleep-wake cycle.
b. If you find it difficult to fall asleep in a room that is infused with too much light, try purchasing an eye mask.
- If you find yourself listening to the sound of a ticking clock you may want to remove the clock from your bedroom and replace it with a digital clock.
- Make sure that your room has no stimulation to lure you from sleep. This includes the television, computer, stereo equipment. You want to ensure that your bedroom is only used for sleeping and sex.
- If you have a CD player in the bedroom make sure that you only use if for playing relaxing music or sleep inducing CDs.
- If you find that your room is too dry you may want to purchase a humidifier, especially in the winter months.
- Wear comfortable, loose clothing. The more constrained or uncomfortable you are the more likely you are to wake up during the night.
The goal of this chapter is to encourage you to find the ideal sleep conditions for your personal preferences. You may have to experiment and try a variety of techniques to find what works best for you.
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