I decided to diversify a little bit on the topics here at OCAAT. I had almost forgotten that the theme is “getting ahead” not just monetarily but, in every aspect of your life. Today’s coverage is on mental piece and having good night’s sleep. Let me reveal a secret, SMB and I sleep in different rooms. Why?
Because I snore!
I wasn’t paying attention but, lately I started analyzing our marital relationship, which is obviously doesn’t quiet resemble a romantic couple.
I have never paid much attention to my snoring habit. I behaved as if it was my birth right to snore and she should adjust to it. I was wrong. I wasn’t even trying to cure this almost incurable habit. In-fact sleep in different rooms helped my blogging in to late nights. I never thought about the damages it was doing to our relationship.
Now that SMB is spending time with her parents in India, and I started missing her, all these self-realization started. Yesterday I Got some patches from pharmacy, if that doesn’t work, I will apply nasal sprays, and so on. I am determined to see an end of snoring. By the time she gets back here in two months, I am determined to at least reduce the intensity.
I’ll ask her to be in the same room and at least try spend the night for first few days upon her return. I have another bad habit, that of smoking, which SMB is strictly against of. Let it be my next project to quit.
How to get good night’s sleep
A night’s sleep is as important as your 8 hours (often more) day job. It rejuvenate your body and mind. Prepares you for another day of mental and physical stress. If you don’t get sleep, there are serious consequences. Not only snoring, there could be many reasons behind a sleepless night. Let’s look at them.
I will not try to give solution, let the causes reveal the solution.
- Stress or Depression: Stress and depression can be the biggest cause of not getting a good night’s sleep as per experts. I remember spending sleepless nights during critical phases of our projects. Even I remember not being able to sleep during my job hunt days.
- Unhealthy habits: Your alcohol, nicotine and caffeine addiction may tale toll on your sleep. caffeine and nicotine are stimulants that prevent sleeping by sending wrong signals to your brain. Alcohol, however, prevents deep sleep.
- Sleeping environment: This include your bed, pillows,, sheets, partner, etc. Poor-quality sleep can be caused by factors such as sleeping with a pet, drinking caffeinated beverages before going to bed. Having too much noise in the background. People living near highways often suffer poor sleep quality.
- Medication: certain heart drugs and asthma drugs are known to cause sleeplessness. A quick search on internet reveals many other type of medication for depression, blood pressure and allergies can also cause sleep disorder.
- Medical condition: Certain medical conditions like sleep apnea can disrupt your night’s rest. If you have chronic pain, breathing difficulties or a need to urinate frequently, you might develop sleeplessness.
- Not maintaining body clock: Late nights or night outs causes disorder, you won’t feel it in a day or few. Constant erratic and irregular schedule is dangerous to your sleeping order. Little power naps are OK but sleeping for a few hours in the afternoon is not very helpful for night’s sleep.
- Snoring: As explained above, I am a live example of this problem. There are cure, and we men should try it at least. Having a partner who snores is a night mare, which couples discover late in their relationship.
- Room temperature: Sometimes thermostat is the culprit. Programmable thermostats can cause sudden temperature change during night if setting are not adjusted properly. A wrong programming can cause morning temperature rise causing you waking up.
- Eating habit: Believe it or not, Too much food intake before you go to sleep can cause sleeplessness. You may feel physically uncomfortable lying down.
- Worrying too Much about sleep: If you can’t sleep for a day or too, you get worried. That may cause further problem. When you are too much anxious it works against your mind. If you face this, stop trying to sleep, get a book and start reading instead.
A Possible cures that may help you getting back some sleep.
The cures often involve very subtle changes to lifestyle. If you read, you’ll find them easy to follow. The challenge is in keeping the habit intact for days, months and years.
- Use your bed only for sleeping; Don’t use it for any other purpose, if possible do not enter in to the bed room during day.
- Make your sleeping environment as quiet as possible. Noise-insulate the room. If you can’t sleep when light is on, make sure blinds/curtains are closed, take special care of the space under the door. Make the room as dark as possible
- Take television out of the bedroom.
- Adjust AC vents to keep you warm/cool when you sleep as per your choice. if you like air flow hit you on your face for a good sleep adjust the vents your way.
- Throw away/donate mattresses/pillows that are not fit for you and hinder your night’s sleep.
- Avoid caffeine, nicotine, alcohol, tranquilizers, and other such drugs, especially in the five hours prior to bedtime
- Keep a consistent sleep / wake schedule. Do not become a night owl and expect to get a sleep as soon as you hit bed.
- Avoid irregular napping. and if you get less sleep, try to catch up as quickly as possible.
- If you absolutely can’t fall a sleep, take a book and start reading, often it gives better result than keep lying on the bed.
- Exercise daily, this is one very effective habit I learned lately. A good 15 mins of exercise can do wonder to your body, mind and sleep. Be careful not to over-exercise though.
If all else fails, you might look into getting some medication to help you sleep. The good news is that you can purchase sleeping pills and other aids online, which saves you money throughout the process. Online pharmacies are excellent at delivering the items that you need directly to your door. This saves you a trip to the pharmacy and ensures that you have a constant supply of this medicine arriving when you need it. While sleeping naturally is the ideal solution, it is nice to know that sleep aids are so easy to come by if they become necessary.
Readers, Isn’t a good night’s sleep the most important factor in our daily effectiveness and productivity? What do you suggest more?