Sleep hygiene is generally the bedtime habits we undertake before sleep.

And it differs from people to people remarkably from time to time. There are a number of sleep hygiene rituals, which we can follow for a sound nap according to our necessity.

Sleep hygiene promotes sleep to provide health and wellness when followed regularly and supplies happiness, will power and success through quality sleep. It is necessary for all of us to follow a routine sleep hygiene in order to attain deep sleep and stay alert always.

“Sleep hygiene is generally followed to attain a nice quality deep sleep which is vital and thus prevent sleep disorders, which has become quiet very common these days.”

Most of us in this mechanical world lack sound sleep and good rest due to poor sleep hygiene. This is really a self-destructive habit! The dangerously low priority we offer for sleep will regulate us to a disastrous consequence.

The forth sleep hygiene should not be considered just as an option any more. It is very much necessary that we all follow most of the following sleep hygiene as our bet time ritual. Regularity in our sleeping and waking time sets our biological clock apt all the time. The ideal time to sleep is from 9o clock in the mid night to 5o clock in the morning. Sleep before mid night is very much essential.

An hour sleep early works as more effectively then couple of hours sleep after mid night – very helpful to stay active for the whole day. A warm bath before slumber is the most common sleep hygiene the majority tends to follow. And food habits definitely play a vital role regarding sleep hygiene.

It is a good idea, to take light and fresh food for supper, with a minimal 3 hours of gap before sleep. Milk is a very good nutritious food before sleep. Avoiding over sleeping and good environment at the bedroom is subtler. It is easy and essential to follow a regular sleep hygiene pattern, as it is the basic step towards quality sleep. It is our right to defend our sleep ‘naturally’ and ‘quickly.’

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Sleep music is the buzzword today in everybody’s lips that suffer from sleep deprivation or parents who suffer from their irregular infant sleep.

It is a great remedy to sooth our mind and gently gives a massaging sensation to our brains. It works out quite well for sleep disorders due to psychological factors. And sleep music these days are getting more and more advanced as such that we can chose the category which specifically suits our moods and thoughts.

“Sleep music is not only meant for bedtime but also suitable whenever we are in need of sooth and peace.”

There are separate categories of music between adults and infants. They are differentiated aptly according to the needs of each age group. And also the music differs from each type of sleep we demand.

There are music for various categories of sleep like ‘ultimate sleep’, ‘delta sleep’, ‘travel sleep’, and ‘casual sleep’. This categorization is more useful for people with specific sleep disorder, like some won’t get sleep only while traveling. In such case traveler’s sleep music might give a helping hand to them.

Infant sleep music may consist of soothing lullabies, nursery rhymes, gentle ocean waves, music of softly singing birds, or even music set as per to the mother’s heart beat and womb like sound, that gives great comfort for infants. The infant sleep music is helpful to make them get back to better quality sleep between their sleep intervals.

Where as for adults there are many soothing music’s of various instruments like flute, violin and saxophones available. They are also scientifically proven to help us catch better sleep in a natural way, where we sleep restful and wake up rejuvenated. Sleep music kindles our slumber from within and leads us to a sound sleep in a very natural way without any side effects.

Sleep music therapy is highly recommendable to any age group and is also 100% risk free system without any side effects. It is always a good idea, especially for the beginners to avoid using ‘sleeping pills,’ which might occupy them as a regular habit and is toxic too. Where as sleep music assures quick and prolonged sleep for an extended daytime function.

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Sleep not only gives us ease from labour, but also replenishes the source of energy.

The expenditure of energy during sleep is minimal, but the effect of how far a sleeping man will recover what he has lost during waking hours will depend on his way of life. The best source of our vital force is sleep; do not consider it as waste of time.

We should be completely relaxed when we compose ourselves for sleep. Leave your worries for your working hours, and it is also not advisable to waste time lying in bed and thinking about the solutions. As, the effect can be shown in the quality of the sleep.

It is a fact that sleep in itself is a medicine and due to its tremendous effects, even the physician will regret that he cannot take a patient merely for administering the prescribed doses.

“There is an interesting fact that is proven scientifically which indicates that the effect of one hour’s sleep before midnight relaxes us more than two hours of slumber after midnight.”

The period of sleep should be sufficient enough to give the effect of perfect relief from exhaustion. But it is not advisable to over sleep, nor spend time in bed when we are not sleeping. During summer a short nap for an hour or so in the afternoon will refresh us. If sleeping is not that possible then it’s also better to just relax for an hour after lunch.

Don’t forget that the beginning of health is sleep. So quality sleep with appropriate and regular sleeping hours has a tremendous effect on any human. It supports strength and reduces stress innately. It is a great spa we give ourselves to our body.

All the parts of the body can be relaxed just by a simple stretched out lay down. Even eyes can be soothed from stress just by closing it for a few moments. But only a nice quality sleep can give some rest for our brain in order to feel more replenished and strong while we wake up. It is recommended that we all realize the effect over a good sleep and spend time for a quality sleep as much as we care for our health. 

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Sleep breathing is as normal a process as sleeping itself.

As we sleep physically without our conscious, we also breathe during our sleep automatically. But it can be considered normal only when our breath count is sound. A sound breath count per minute is rated between 15 to 20 times during sleep. When the counting is generally below or above this ratio then it indicates red alert some where in our body.

With the help of sleep breathing we can easily diagnose our body condition. Sometimes breathing trouble during sleep can be due to general illness such as cough, cold etc., which can be solved immediately.

At times breathing disorders indicates serious troubles such as lungs problem, respiratory disorders, or other chronic disorders. This should be diagnosed as early as possible and treated accordingly.

“Snoring is a common part of sleep breathing disorder.”

However, still snoring can only be taken as a hindrance for uninterrupted sleep for the neighbor, where as the sleeper doesn’t get any draw back personally. It could lead to bitter relationship with one’s companion at times due to the disturbance factor.

There are also cases of divorce reasoning snoring. And moreover though beginning stages of snoring does not indicate any physical disorder, it is said that snoring can at times indicates the existence of trouble in our chronic gland.

There are also other sorts of sleep breathing disorder apart from snoring such as ‘loss of muscle tone,’ ‘experiencing shallow breathing,’ ‘partial disconnection of air-flow to the lungs’ etc. Moreover, these disorders can further lead us to the effects of quick aging, weight gain or weight loss, hyper tension, low blood pressure and many more.

Sleep breathing disorders can be treated effectively in these days with the help of modern medical science. But not until we realize our disorder and move forward willingly to rectify it instead of avoiding our disorders carelessly out of ignorance.

If we don’t sleep well enough, then our body never relaxes; it tends to work hard at night and harder during daytime. So it is necessary to gain enough knowledge over sleep breathing and see to it we all have a sound sleep breathe.

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Sleep deprivation is the major problem, which occupies today’s generation due to heavy workload.

People have become very much conscious about the competitive world, and are always indulged in work, extra work, and additional work. That is, how much ever they work; they don’t get satisfied. All of this tends to result in sleep deprivation.

“The major cause for sleep deprivation is we don’t realize the value of a good and deep sleep.”

What miraculous effect it can do to us. Since we just consider that sleeping leads us to laziness blindly and sleeping removes much of our working hours due to ignorance. We lack sleep mainly because of our lack of appetite towards it. And then comes several other facts, which really pulls us to sleep deprivation in spite of our wanting to sleep.

Causes for sleep deprivation can be classified into psychological and physiological conditions. Psychological reasons tend to be like ‘stress,’ ‘restlessness,’ ‘excitement in mind,’ ‘overwhelmed thoughts’ etc.

Where as physically when we feel pain or sick, our sleep is kidnapped. Modern day’s teens are the most common victims of sleep deprivation. They are very much associated with the nightlife and hence are completely moved away from sleep.

Next to teenagers it is the aged who face sleep deprivation as for their worries and physical perspiration. The ideal time for sleep is from nine o clock in the night to five in the morning. The period of sleep should be sufficient to give a sense of relief from exhaustion.

One must promote a will power within him or her in order to over come sleep deprivation.

As sleep deprivation could turn over into a serious of disaster if not found and controlled in the beginning state itself through a variety of available remedy in the markets like soothing music for sleep, mild pills, or a few sitting of counseling and guidance will do.

Life is half spent even before we know that it is, so it is our responsibility to rectify our troubles without avoiding them as minor hurdle. Leading our life in the best possible way completely lies in our hands through the way we take care of our self. Hence sleep well to live well.

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There is nothing more soothing in this world than a nice deep sleep after a really tiresome day. But that’s where most of us fail.

We don’t give importance to the quality and quantity of our slumber as much as we give importance to our heavy work schedule. If working hectically is important for our worldly development, then it is also as much as important to have a deep sleep in order to face our work load, stress and troubles more efficiently.

Most of us come to a wrong conclusion that sleeping additionally is a waste of time. Instead we tend to utilize more time on work.

But the real fact is, when u have a deep sleep which means a long and strong nap, then you can finish the same work which you put additional time in a very minimal duration and also more effectively than earlier. It is very much necessary to maintain a perfect balance between our working hour and our sleeping hours in order to achieve optimum performance in all our endowers.

As, there are many people who are unable to get deep sleep in the current world of mechanical life, there are many solutions available for them specifically in the market and pharmacies. Deep sleep instruments like music CD’s, massagers etc are actually hot selling stuffs in market these days.

“But what they silently indicate is that, people are becoming aware of the necessity of deep sleep in order to experience peace and tranquility.”

Quality sleep always denotes better quality OF life. Proper amount of quality sleep generally indicates a deep sleep, which should be uninterrupted and free from dreams and similar thoughts, in order to stay fully alert. There is an interesting fact, which says: before the invention of light by Thomas Edison, the sleeping time of average peoples were ten hours a night. And to present our selves the best on a daily basis is only possible through reaching deep sleep night after night.

It is necessary to sleep in order to live, and wake up to face a better life. In short deep sleep is nothing but a refreshing nap, which our body and mind definitely needs in order to present its optimum performance.

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If you have ever had nightmares, you’re in good company. Almost everyone gets them once in a while - adults, as well as kids. A nightmare is a bad dream. It can, may make you feel scared, anxious, or upset, but nightmares are not real and can’t harm you. A nightmare is a very distressing dream which usually forces at least partial awakening. The dreamer may feel any number of disturbing emotions in a nightmare, such as anger, guilt, sadness or depression, but the most common feelings are fear and anxiety. While you sleep, your brain doesn’t just turn off. It goes through several sleep stages, including REM or Rapid eye movement, sleep.

Why do they call it that? Because during this stage of sleep, your eyes move back and forth under your closed eye lids. During REM sleep, you have dreams and sometimes those dreams can be scary or upsetting. About every 90 minutes your brain switches between non-REM sleep and REM sleep, increasing with each sleep cycle through the night. The longest periods of REM sleep occur towards the morning. If you wake during this REM stage, it is easier for you to remember what you were dreaming about. That’s why your most vivid dreams and nightmares occur in the early morning hours.

What about night terrors?

Night terrors are something quite different. Nightmares tend to occur after several hours of sleep, screaming or moving about is very uncommon, the dream is usually elaborate and intense, and the dreamer realizes soon after wakening that he or she has had a dream. Night terrors, on the other hand, occur during the first hour or two of sleep. Loud screaming and trashing about are common, the sleeper is hard to awaken and usually remembers no more than an overwhelming feeling or a single scene, if anything. Nightmares and night terrors arise from different psychological stages of sleep. Children who have night terrors also may have a tendency to sleepwalk and/or urinate in bed.

Why do I get nightmares?

Stressful things that happen during the day can turn dreams into nightmares. Nightmares may be a way to relieve the pressures of the day. This usually means dealing with things most kids have to face at one time or another. Problems at home, problems at school and stress from sports or school work sometimes major changes, such as moving or the illness or death of a loved one, can cause stress that leads to nightmares. Another thing that may cause nightmares is watching scary movies or reading scary books, especially before you go to bed. Sometimes if you are sick, especially with a high fever, you may have nightmares. Let your parents and doctor know if you notice you are getting more nightmares around the time you started a new medicine.

What causes nightmares?

There are a number of possibilities some nightmares can be caused by certain drugs or medications or by rapid withdrawal from them, or by physical conditions such as illness and fever. The nightmares of early childhood likely reflect the struggle to learn to deal with normal childhood fears and problems. Many people experience nightmares after they have suffered a traumatic event, such as surgery. The loss of a loved one, an assault or a severe accident the content of these nightmares is typically directly related to the traumatic event and the nightmares often occur over and over. Finally, some people experience frequent nightmares that seem unrelated to their waking lives. These people tend to be more creative, sensitive, trusting and emotional than average.

How can I prevent nightmares?

Although it is normal to have a nightmare once in a while, there are some techniques you can try to get nightmares under control.

Get into a healthy sleep routine- Try to go to bed about the same time and wake up at the same time every day unless you are sick or didn’t get enough sleep the night before. Avoid naps during the day. Avoid ea ting or exercising just before bed time.

Use a nightlight- Even if you gave up yours years ago, you might want to turn it back on. With a nightlight, if you wake up from a nightmare, you’ll be able to see familiar things and remember where you are.

Keep your door open- This will help you remember that your family is close by.

What if the nightmares don’t go away?

Most of the time, nightmares are not a big problem it often helps to tell a trusted adult about your bad dreams. Just talking about what happened might make you feel better. If something has been troubling you during the day, discussing those feelings also may help. If you have frequent nightmares, you and your parents might want to see a counsellor or a psychologist to help you deal with your bad dreams. It will give you a chance to talk about some of the things bothering you that may be related to your nightmares. Rarely, kids with frequent nightmares may need to visit a doctor. A doctor can determine whether your nightmares are a result of a physical condition. A sleep clinic can check your brain waves, muscle activity, breathing and other things that happen with your body while you sleep. If nothing else seems to work, your doctor may prescribe a medicine designed to help you sleep through the night. Remember, nightmares are not real and they cannot hurt you. Dreaming about something scary does not mean it will happen in real life. Everyone has nightmares now and then.

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Newborn babies are estimated to sleep for 20 hours a day approximately out of 24 hours.

But as they grow up they can manage with decreased sleeping hours. They cross various stages while they sleep from light to heavy to deep sleep mode. As their sleeping habits is not developed at birth.

Newborn sleep so long, since they feel difficult to face the life outside the mother’s womb so easily. It is a complete transformation for infants from life inside the womb to the earth. So it is purely the responsibility of the parent to train their infant methodologically to sleep according to the earthly schedule, which means the dawn and the dusk. This transformation cannot take place in a fortnight. The parents got to show all their patients in cultivating their kid’s sleep to proper scheduled timings.

“In general the newborn sleep is estimated to break in between a gap of every 3 to 4 hours. This is usually due to the digestive system of the infants.”

They never have enough food in their stomach and always get awakened during sleep hours due to the need of feeding. It is also said that breast fed infants becomes hungry sooner than bottle fed infants.

Making the newborn sleep in a regular timing is really a bit of tough work for parents. As it sleeps and awakes not by instinct but mostly just for getting its feed. But only if the newborn is slowly trained, it is possible to adopt the common worldly habit and get settled into the general life cycle. Where as for the parents to get sound sleep without the infant’s disturbance or cry.

It is first necessary that the kid be thought about the appropriate time for sleeping elegantly. And it is purely in the hands of parents. Through controlling one self the urge to speak to the kid while it is night time, and also dimming the light around, which slowly makes the kid get practiced to and realize the fact that night time is for sleeping.

The parents must not always fail to understand that the newborn is adapting things too fast for its age.

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