Sleeping well belongs to the good life. During sleep, the body relaxes and internal work is done. The brain recovers energy. Memories and impressions are processed. New knowledge is stored in the brain. We are ready to face a new day’s challenges with new powers after the good sleep of the night. Perhaps you sometimes have difficulty falling asleep, or waking up after a few hours and having difficulty falling asleep. Usually you do not have to worry about getting too much sleep.
To sleep better you need:
- Knowledge and understanding of sleep.
- Map your own sleep habits.
- Explore how your habits and behaviors affect your sleep.
- Dare to try to change your habits and routine routines.
Three factors that govern sleep and decide how it will be:
- the biological daily rhythm,
- the balance between awake and sleep,
- the level of activation in our bodily, mental and emotional system.
To do during the day that promotes sleep:
- Get up and go to bed at about the same time.
- Limit the time in bed in addition to what you sleep.
- Get daylight by staying outdoors everyday.
- Exercise daily.
- Attend social relationships, interests and activities.
- Eat regular and adequate meals.
- Limit nap and sleep if they weaken night sleep.
- If you get tired early in the evening, it may help take a later walk or otherwise be a bit more active late afternoon / evening.
To do before bedtime that promotes sleeping:
- Avoid caffeinated drinks and nicotine 3-4 hours before bedtime. However, some older people need their coffee in the evening to sleep.
- Create a calming evening routine, such as listening to music, reading, and more.
- Take a small evening meal some hours before bedtime, such as some sandwiches with hot milk or juice, yogurt with fruit.
- Get ready for the night for a while before going to bed.
To do if sleeping is not good or broken:
- Do not stay for too long, but rather go for a while and try again after a 15-20 min.
- Try to relax mentally and physically with any relaxation method.
- Try to trust that sleep is coming.
- Try to lead your mind to something peaceful, to a place you usually feel calm.
Doing yourself to affect restless legs and snoring:
- Healthy living habits – exercise in the afternoons, avoiding caffeine and nicotine and alcohol, versatile diet, relaxation of the muscles in the legs and feet before bedtime, hot or cold bath in the evenings, heat or cooling pack around the father in the evening, massage of the legs in the evening can relieve
- Overweight can contribute to sleep apnea, why weight loss can improve. Alcohol can increase the frequency of sleep apnea by deeper sleep
- “Sömnguiden. Egenbehandling för sömnproblem” by Sömnguiden, Hälso- och sjukvårdsavdelningen 2014, published in Swedish, link to download here (link here)
- Sleeping in our homes!
- Subjects’ performance of a test of logical thinking improved when sleeping is good!
- Next day sleepiness and ability to concentrate is important!
- People spend 1/3 of their life sleeping!
- Sleeping with or without ventilation?