101 Ways to Sleep

8/11/2019 101 Ways to Sleep

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101 Ways to HelpYou Sleep


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Acknowledgment

I would like to thank all my readers and inspiration sources who had stood firmby my side when the book was in progress. Besides that I would also like to

thank my English teacher Ms. Trupti Mund who always reminded me of this

book to be accomplished. The creative appearance of this book has been

compiled by Mr. Govind who had been working hard to help me to give a new

feel to this book. And I feel that your suggestions will really help me to

improve upon this book.

Abnish Pradhan

(B.Tech)


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Prelude

Welcome to the world of sleep. The motive of this book is to help you out if

you are seriously having some sleep related problems. But before that let us

define, what is sleep?

Sleep is an unconscious state of mind in which all our body parameters are

restored to normal state so that we can have a healthy tomorrow. Sleep plays

a major role in keeping u stay healthy. Theres a region in brain called the sleep

center where the secretion of sleep hormones begin which induce sleep in a

person. The induction of these hormones depends upon conditions that differ

from person to person. So here the problems may be many but theres only

one common solution to that, so most of the problems of sleep disorders

seem to have a common solution if you go through the book. But the main

aim of this book is to try to help you when you are facing some odd situations.

To compile this book I have consulted over numerous references including

encyclopedias, sleep disorder medical books as well as sources from the net.

After studying all these I have tried to put them in lucid and compact form so

that anyone can go through the book at any point of time he likes. This is a

sort of quick reference to all your sleep related problems. I will be happy toreceive suggestions as well as new problems to be incorporated into this book.

Till then happy reading


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About the AuthorAbnish Pradhan, B.Tech from NIST, Berhampur (ORISSA)

is an Electronics & Communication Engineer who has keen interest in trying

out every odd things in the world. It has been his first time to be

acknowledged as an author, hope that he completes his next novel The

World as I see soon. He would like to hear all your suggestions, comments as

well as compliments for this book.

Call me:+919937000767

Mail me:[email protected]

Visit me: www.abnish.co.nr
mailto:[email protected]://www.abnish.co.nr/http://www.abnish.co.nr/mailto:[email protected]


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101 ways to help you sleep

1. Habit: Time of sleep its regularity is nothing but just a habit. Maintain

regular bedtime routine. Try to go to bed

at the same time and get up in the

morning at the same time. Keeping a

regular schedule helps the body expect

sleep at the same time every day. Maintainthe sleep schedule even on weekends and

holidays. Following the sleep schedule

even on weekends does not disturb the

internal clock of the body and helps to

maintain circadian rhythm. The body clock

knows when its time to sleep, time for

food, and all other sort of things. Based

upon that hormones are secreted in our

body. So never try to disturb this hormonal balance.

2. Previous nights bad sleep:A bad sleep might affect tomorrows morning.

So regardless of how much sleep you had the before night, get up the same

time in the morning. If the amount of sleep is reduced due to some

reasons, dont oversleep to make up for a poor nights sleep. Make sleep a

priority and set aside adequate time to sleep. Dont feel guilty about going

to bed. Think sleep as the investment for health and productivity.

3. Proper clothing:Selecting the right dress to sleep is as important as your

sleep, because it is going to decide the level of comfort during sleep. A

good sleep always is always accompanied with great comfort. Sleeping

costume should be light, thin and made out of cotton. Wear comfortable

and loose clothing. Tight fitting clothes do not allow moving freely in the

bed. Dont try out wearing heavy sweaters and jerkins during winter nights.

Preferably try to make your bedroom a warmer place.


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4. Ambience environment: Ambience is the perfect lighting environment.

People often use bed lamps or zero power bulbs in bedrooms, but they

often forget its appropriate placement. The lights should always focustowards the ceiling not on the face or on to the bed, this creates a

distracting environment to sleep. Bedroom surroundings should be quiet

and calm. There should not be any disturbance from outside noises. Use

white noise machine or fan to block outside noise. If the noise is disturbing

still, use double-pane windows or heavy curtains to block the noise. The

bedroom should be well ventilated. Keep bedroom windows open to get

fresh air. Hot stuffy air blocks nose and leads to dry throat, cough or

headache. The light in the bedroom should be dim. The light may disturb

sleep as it falls directly on the eyes. If lights from surrounding are

disturbing, use curtains for the windows to block the light.

5. Light diet:The diet we take at dinner is the most essential diet, because

its the diet that does not utilizes its complete calories it generates, so

planning a light and well balanced diet is highly essential for one and all.

This will vary upon climate, region, people to people and also based on age

groups and digestion capability. But make sure that the diet should be light

enough and does not make you feel uncomfortable.

6. The right bed: Bed plays a vital role in your sleep. People use different

beds to sleep, may be foam mattress, cotton beds, nylon Dunlop beds, flat

beds or matt. People suffering from regular back pains and headache

should not change their beds frequently they should prefer the flat bed.

People using extremely comfortable beds

might not feel as comfortable in sleep

during traveling and journeys. So what

should be the bed size? A standard single

bed should be at least 7 length x 4 width

for a comfortable sleep. The bed should

not be too small or too hard. The bed


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should be large enough to sleep and convenient to turn or move to either

sides. Switch to king sized bed. Make sure that bed and pillows are

comfortable for correct sleep. A firm bed will give entire body support and

relax.

7. The right pillow: Your dreams rest here, so hey please pay special

attention to it. Never use Dunlop or air pillows they cause intense back

injuries, the best recommended is to use pure cotton or a feather pillow

which is not intensely packed and its size should be comfortable and cozy

as per your choice. Avoid embroidery and flimsy nylon covers to your

pillow, the cover should be as plain as possible. Keep extra pillows to sleep

on side. Replace the mattresses

for every eight to ten years. Old

mattresses may cause allergies

and back problems which

interrupt with sleep. Test

different types of mattresses.

Make sure that the mattress does

not sag as it can lead toinadequate spinal support.

Inadequate spinal support leads to back pain and prevents from falling

asleep.

8. The right posture:There may be 4 different possible ways to sleep i.e. left

faced, right faced, up side down and facing upwards. The most

recommended of these following is to sleep facing upwards; this regulates

proper heart and lungs functioning. But this doesnt mean that you should

not change sides while sleeping. You can choose your own comfortable

side, but the most discouraged side is the upside down, this has an adverse

affect on your growth. Sleep on back as it allows all the internal organs to

rest properly and it is the best position for relaxing. Dont sleep on stomach

as it causes pressure on all internal organs including lungs which results in

shallow breathing. Lie back and rub the stomach as it soothes the digestive

system and helps in improving the function of digestive system andpromotes good sleep.


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9. The Bedroom: The bedroom should not be too hot or too cold. High

temperatures can lead to disturbances in the quality of sleep. The optimum

temperature is 60 to 65 degrees Fahrenheit. If the room is too cold, use

humidifier or warm blankets. Remove any distractions from the bedroom.

The room should be comfortable and neat.

10.Allovera treatment:Naturopathy is the best remedial solution of all sorts

of problems. Allovera works, Tested n Trusted over

years. So persons suffering from loss of hair,

improper sleep can take allovera treatment by

scrubbing it at your feet head and face or anywhere

you like. It provides you an ultimate cooling

experience.

11.Steam bath: An expensive thing to try out, but its a very good thing for

people who can afford it. A steam bath relaxes your tired and stretched

muscles, gives you a relaxing effect that you wont even remember when

you went to bed last night.

12.

Soothing Pedicure:Pedicure is treating your legs in hot water with a bit ofsalt in it. This removes all the dirt, keeps your feet clean and tidy also

provides a relaxing effect. This will relax all the tiresome work of the day

and help you sleep better. When your legs are really paining hard pedicure

with oil massage can really help you out to have a sound sleep.

13.Acupuncture:A scientific approach which is gaining popularity rapidly now

a days. In this approach we plan to stimulate the right portions of our

terminal nerves to get the proper end effect. The acupuncture platform of

pyramids is a great remedy to sleepless nights, tried and tested by the

author. Standing on the platform for 10 minutes and sleeping with it under

your pillow helps you sleep comfortably if you are very tired.

14.Eye relaxatation: The most important organ of our body which requires

the maximum rest during sleep. So its very important to relax your eyes

before you sleep. Exposure to dust and pollution to your eyes may troubleyou during sleep, especially for the specks using persons. So its


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recommended regularly use a general eye drop to clean it daily at night

before sleep. You clean your teeth, your face, your hair, your ears, your

tongue, your entire body then why not eyes. Take care before its too late.

Close the eyes and roll it upwards three times. This happens naturally when

falling asleep and evidently triggers some sleep chemicals in the body.

15.Warm bath:Take warm bath before going to bed. It is a great way to relax

the body. Dont use too hot water as it may worsen the situation. Use bath

salts such as Epsom salt or baking soda which will relax the body and help

in removing toxins from the body. Some people may not like taking warm

bath; they can soak their feet in warm water for fifteen to twenty minutes

before going to bed. Apply oil and massage each foot before going to

sleep. Dont get over-exposed to sunlight during daytime especially in the

afternoon.

16.The Dinner:Avoid heavy meals before bed time. Heavy meals may make

lying down feel uncomfortable. Heavy meals can cause indigestion and

interfere with sleep. Have dinner at least two hours before the bedtime.

Have light snacks before bedtime to avoid hunger during the sleep.

Carbohydrates such as muffins, cereal, bread, and yogurt help fall asleep.

Eat a high protein snack several hours before bed, as it provides L-

tryptophan which helps in producing serotonin and melatonin. Include

fresh fruits and vegetables in diet, as it promotes health and good sleep.

Dont consume fats, as fat takes several hours to digest. Consume low fat

foods before going to sleep.

17.Warm milk:Drinking warm milk before going to bed helps in soothing the

nervous system. As milk contains calcium, it works on the nervous system

and makes the body relax. Keep a glass of water near the bed so that there

is no need to get up during night if thirsty.

18.Herbal tea:Try a cup of herbal tea, as herbs contain all natural ingredients.

Some of the herbs are catnip, fennel, and chamomile. These herbs will

soothe and help in getting a good night sleep.

19.

Mood tracker:Use the mood tracker to identify whether foods, beverages,certain activities or other substances have a negative impact on the ability


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to sleep. Mood tracker tells about the good things that promote sleep.

Using mood trackers, the causes for sleep problems can be identified.

Bananas practically work as a sleeping pill. Bananas contain melatonin,

serotonin and magnesium, a muscle relaxant.

20. Massage: Its a great way to relax tensed and tired muscles. Take help

of bed partner to massage the body before going to bed. It can be a simple

massage which involves massaging neck, foot and hands. But dont make

massage a habit, if your body gets used to it then you might not feel sleepy

until and unless you have a massage.

21.Cough patients: Deep cough may choke your sleep and

you may not feel comfortable to sleep either. On contrarythe cough syrups that contain alcoholic contents may

intoxicate to give a temporary sleep for a few days but

might distract later. So the best cure to it is to take tulsi -

ginger treatment before you sleep with misri pani. This

will reduce your cough gradually. And this will not distract

your sleep.

22.Tensed people: Who is not tensed? This is not a relevant question. The

relevant question is what this book offers tensed people so that they can

have a peaceful sleep. As far as tension is

concerned its a state of mind thats

completely disturbed and distracted. Have

some light music in your bed room before

you sleep. Try memorizing your sweet

memories if you have some photos thatmake you remember of your achievements,

friends, and relatives or of some beloved

ones. Stop doing office works or house hold

activities an hour before bedtime to calm

mental activity and to avoid stress.

23.Physically tired: Work, labor and mental pressure creates fatigue in your

mind as well as muscles. So can be a great hindrance for your sleep. Yoga


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28. Light therapy:To get a better sleep without the use of drugs, use light

therapy. Light therapy consists of exposure to light for prescribed amount

of time. It is used to promote normal sleep wake cycle and decreases sleep

disturbances.

29. Reading books before you sleep:Sometimes it happens that you feel

like dozing but when you move towards the bed to sleep and prepare to

sleep you might not feel like sleeping. In that case you can try some already

read novels, some that boar you in such a stupid way that you will never

know when you slept, and the next morning you will find yourself with that

book on the bed.

30.Afternoon nap/sleep:Dont nap during daytime if there is trouble sleeping

during night. Napping during daytime disturbs the body clock and it makes

even more difficult to sleep at night. This can be cause of late night sleep

and distracted sleep. So avoid sleeping longer durations during afternoon.

That should not exceed more than 45 min to an hour at maximum.

31.Pots or plants:Keep pots and plants away from your bed room even if they

are for fancy. This is because plants take oxygen during night and give out

carbon dioxide. So you might feel suffocated in a closed room. Try keeping

these plants in your balcony or near windows.

32.Earthen wares:If you like to decorate your bedroom as well make it a cool

place to sleep during summer nights then

designer earthen wares are a great solution to

that. They are cheap, eco-friendly yet quiteeffective. Pour water in them and place these

earthen wares in the corners of your rooms.

Evaporation will cause cooling and will give you a

soothing effect whenever you enter the bedroom.

Avoid using too much of room sprays as they infect your nasal passage and

cause infection in your lungs.


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33.Noisy City centre:What if you live in a noisy city center where there is 24x7

noise of traffic. Try keeping your bed room corner free by closing all the

doors and windows but if still noise persists, have an eye rest strap and ear

plugs. The combination of these two will render you a soothing sleep.

34.Melatonin:Its a hormone secreted by the pineal gland in the brain which

controls the bodys circadian rhythm. Darkness stimulates the release of

melatonin and light suppresses its activity. If production of melatonin at

night decreases, it results in lack of sleep. Try melatonin, a hormone which

is used to promote and improve sleep. But dont use it frequently. Take

oatmeal as they are a rich source of sleep induced melatonin.

35.

Mobile phones: Avoid making phone calls or attending phone calls aftergoing to bed. Dont keep the mobile phone

near your bed or near to your head, the

mobile signals can cause serious affect to

your brain which may lead to serious brain

tumors. Its always advised to keep them in

silent mode when ever you go to sleep. Dont

attend calls when you are asleep, this could distract your sleep.

36.Water: Dont take too much fluid two hours before going to bed. It may

lead to urination frequently and the sleep will be disturbed. Urinate before

going to bed to prevent getting up in the middle of the night. Drink eight to

ten glasses of water, as dehydration of body leads to chronic fatigue.

37.Iron deficiency: Check iron deficiency, as iron deficiency tends to have

problem with sleeping. Take sufficient iron to improve sleep. Iron is

available naturally in fruits like banana, jackfruit and many other cereals.

38.Regular bowel habits:This is a part of maintaining good hygiene as well as

for a good sleep. Always take a glass of water before you go to sleep, in

case you feel like going to bathroom before sleep dont avoid it even if you

are feeling drowsy and sleepy. Maintain a regular schedule so that it does

not interfere with the sleep timings.


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39.Noisy doorbell, alarm, ticking clocks: Dont use or keep any such

instrument or gadget in your bedroom that

distracts your eyes or ears. Try keeping

them away. Dont use a shiny, bright

glowing alarm clock or that which have an

unpleasant ticking or alarm sound, which

may distract anyones sleep.

40. Mosquitoes, rats and pests: These elements are new source of sleep

distraction now days. If you live in a house which is already inhibited by

these elements then you need to take some serious steps for a hygienic

sleep. Try to cover all the drains surrounding your house in case its notpossible bleach the drains regularly every week so that you avoid pests and

insects. Cover your windows with fine mosquito nets, if not possible sleep

in a bed with mosquito net to prevent yourself from diseases and also from

your fine sleep to be distracted. A little bit of care and you can have a fine

and healthy sleep.

41.Sleeping in group: If the bed partner snores, sleep in a separate room or

use ear plugs. Kicking and hitting with arms and hands is the common type

of violent behavior occurring on nightly basis. In some cases, violence can

be more serious. Some sleep walkers place their hands around the neck of

other person. In such case all you can do is consult your partner use a

separate bed and ask him to consult a doctor.

42. Brush your teeth: This keeps your mouth clean from germs, avoids

excess salivation. And you feel good to sleep with a fresh breath of air. Ahealthy habit and also one of the ways to enhance your sleep.

43.Smoking & Drinking:Avoid drinking alcohol before going to bed. Alcohol

can disrupt the sleep leading to poor quality of sleep. Smoking has adverse

effects on sleep. Most of the people who suffer from sleep disorders are

mostly dopants. These intoxicants diffuse into your blood, damage your

respiratory system so seriously that they in turn generate a hormone that

makes the victim stay excited and he feels that he is energized but this


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relates directly to sleep disorder. Stop smoking as

it releases adrenaline in the body and is a

stimulant. It interrupts with quality of sleep Avoid

caffeine before going to bed. Caffeine makes

mind and body active and keeps awake. Avoid

colas, chocolates, cookies, cakes and other

stimulants as they interrupt with quality of sleep.

Smell of foods or cigarette smoke can interfere

with the quality of sleep. Remove the foods which

are smelly and avoid smoking in the bedroom.

44.

Snoring habits: Some symptoms which helps you to find out sleepapnea in children are snoring, breathing through mouth, poor weight gain

or weight loss, enlarged adenoids and tonsils, restless sleep and problems

in sleeping, excessive daytime sleeping,

daytime behavior and cognitive

problems. Obstructive sleep apnea

syndrome (OSAS) can cause several

complications in your children such as

headaches, poor growth, high blood

pressure in small age and problems in

the normal functions of lungs and heart.

In obstructive sleep apnea, your

breathing stops between snoring.

Therefore oxygen to the brain is reduced and disrupts the sleep cycle. The

condition causes hypertension, depression, heart problems, and brain

damage in adults. Treatment includes avoiding allergens that causeseasonal and perennial allergies. Take allergy medications and

immunotherapy for treating allergies. Some decongestants can be taken in

pill form and some can be sprayed into the nose. Decongestants reduce

blood supply to nasal mucus membranes by narrowing blood vessels. This

reduces nasal congestion. If your snoring is caused due to nasal congestion,

decongestants can help.


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45.Personal hygiene habits: Maintain good body hygiene otherwise untidy

and unhygienic body may irritate and interfere with night time sleep.

Reduce weight, as overweight can cause inconvenience in breathing and

prevents a good night sleep.

46. Sleep curve:Stop the habit of watching the clock, counting the hours

and remembering the hours as it leads to lack of sleep. Avoid doing mental

arithmetic as it keeps the brain thinking and disturbing the sleep. Always

try to sleep at the same place regularly as the change of sleeping place may

interfere with sleep. Sleep remains one of the big mysteries in biology. All

animals sleep, and people who are deprived of sleep suffer physically,

emotionally and intellectually. But nobody knows how sleep restores thebrain. The brain function in question, called slow wave activity, is critical to

the restoration of mood and

the ability to learn, think and

remember. During slow wave

activity, which occupies about

80 percent of sleeping hours,

waves of electrical activity

wash across the brain, roughly

once a second, 1,000 times a

night.

47.Sleep cycle:We spend one third of our life in sleep, but surprising we know

a little about it. Only recently has science started to investigate why sleep

is good for us and why we feel miserable if we dont sleep well. All living

creatures function in alternating rhythms of activity and sleep; in humans,one sleep-wake cycle lasts about twenty-five hours. There seems to be an

internal clock thats set to make us sleepy at particular points during this

cycle. The major down- time for most adults occurs naturally between

11:00 p.m. and 7:00 a.m., with a minor energy dip between 2:00 and 4:00

P.M.

48. Night terror:It is not a dream but is a partial awakening from sleep with

unusual behaviors such as screaming, mumbling or kicking. The child may


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be sweating or breathing fast during a night terror. Night terrors occur

within two hours of sleep after a child goes to sleep. Night terrors are

harmless and each event will end in deep sleep. A child will not wake up

with night terror even though he or she may have their eyes open. They are

not completely awake and cannot recognize or communicate with you.

Children may oppose going back to sleep after a nightmare because they

are afraid. Nightmares always occur almost in the night during the light

stages of REM sleep. Children usually remember a nightmare.

49. Night sweats:They are excessive sweats that occur during night time.

Night sweats can often disturb your night time sleep. There are different

factors that cause night sweats. Here are some of the factors that causenight sweats. Menopause,

Medications, Hyperhidrosis,

Pressure and anxiety. Remedy:

avoid spicy foods, acidic foods,

white sugar, alcoholic drinks,

tobacco, hydrogenated or

saturated fats, caffeine and hot

drinks. Keep extra clothing by

the side of the bed to avoid

inconvenience and disturbance at the night, as the clothing due to night

sweats become wet.

50.Sleepwalking: Sometimes has been associated with violent behaviors

against other people around them. The

violent behavior takes place only afterthe sleepwalking episode has been

triggered and is underway. Ninety

percent of the people with sleep

walking had some sort of violence in

their sleep. Men are more susceptible

than women. Sleep walking occurs

when you get up from bed and walk around even though you are still

asleep. It also involves many complex actions. It is common in children and


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affects both girls and boys. Sometimes, sleepwalking begins in the old age.

Men are more likely to display aggressive behavior than women when they

sleep walk. During the sleep walking event, the person moves around the

environment and encounters someone else-most likely a family member.

The person may come in contact with the sleep walker and violent behavior

may result.

51.Music: Music is the best way to relax mind and body. Listen to soft and

light music which helps to relax the mind. Music

distracts your mind from the daily tensions of

life and enhances your face muscles by relaxing

them. Lets you take cool decisions easily andtackle your problems comfortably. But never

play the music which you dont like or you feel

irritated, that can increase your tensions.

52.Worries and Problems:Dont think about the problems and worries before

going to bed as they disturb sleep. Write down all the worries and problems

on the paper if they are disturbing night sleep. And go to bed with peaceful

state of mind. Try to visualize and concentrate on any thing which makes

the mind free from worries if the concentration can be on that object.

53.Late night TV or Movies: Do not watch television or movies before

bedtime or in the bedroom. It disturbs the sleep and makes it difficult to

sleep. Avoid thriller, murder and suspense books and movies as they are

stimulating and activate the brain.

54.Sleeping pills:Consult the doctor before using

sleeping pills or over-the-counter medications.

Dont rely on sleeping pills everyday as they are

addictive. Keep one pill beside the bed for

emergency with doctors advice. Make sure the

sleeping pills wont interact with other

medications or with other medical condition.


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55.Back pains: Chronic pain can be back pain, muscle pain, fatigue, and

muscle stiffness. Back pain is the common type of chronic pain. The pain

can interfere with your good night sleep. For a restful sleep, put a pillow

under the knees to relieve lower back pressure.

56.Insomnia patients:Insomnia increases your anxiety, as you are awake and

try to fall asleep at night. If your anxiety increases, your brain becomes

more active, making it difficult for you to sleep. The symptoms of insomnia

include fatigue, difficulty in concentrating, not feeling refreshed after sleep

and inability to sleep.

57.Hypersomnia: This means excessive sleepiness or being overly sleepy.

People with hypersomnia usually experience excessive sleep during the

day. This symptom is called excessive daytime sleepiness or EDS.

Withdrawal from other medications such as caffeine also can cause

sleepiness. Medical illness or psychiatric illness can also cause daytime

sleepiness

58.

Menopause insomnia: It is common among the most frustrating

symptoms. Menopause insomnia has trouble getting to sleep and also

waking several times throughout

the night. Menopause insomnia

leaves a person feeling tired and

exhausted. If you are going through

the stage of menopause,

menopause insomnia is made worseby another symptom known as night

sweats. When you fall asleep, you

wake with the heart beating and

sweat pouring down the skins. You will have problem of falling asleep with

menopause insomnia and waking up two to four times. Women lay awake

for half an hour each time desperately trying to get back to sleep.


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59.Sleep apnea:It is a sleep disorder which causes cessation

of breathing during sleep. Sleep apnea should be treated

by keeping the nasal passages open at night using nasal

masks. Avoid alcohol, tobacco and other sedatives and

lose weight. Surgery is one of the options to treat sleep

apnea.

60. Restless legs syndrome (RLS): Its the cause for the interruption of

good night sleep due to the uncomfortable sensations in the legs like

crawling or creeping, walk or stretch

at the beginning and end of the day,

massage the calf and legs regularlywhen legs feel uncomfortable. Life

style changes and medication are

important to prevent RLS. The main

causes of RLS are delivery of

insufficient calcium to the cells, diminishing bones and joints, which is

common in arthritis, stenosis and osteoporosis and delivery of insufficient

oxygen to the cells. Therefore, you can see that the causes of RLS are

related to arthritis and osteoporosis

61.Circadian rhythm disorder:The cause for interruption of good night sleep

due to the disturbance of bodys circadian rhythm, the disorder should be

treated with bright light therapy, chronotherapy and melatonin to get a

good night sleep.

62.

Parasomnias: Are the causes for the interruption of good night sleepwith intense and infrequent acts, it is necessary to take the treatment with

behavior modification, prescription drugs, or hypnosis.

63.Periodic limb movement:This disorder is the cause for the poor sleep due

to the severe limb movements, it is necessary to take the medications such

as dopamine agents, anticonvulsant medications, and benzodiazepines

with the doctors prescription to get a good night sleep.


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64. Fibromyalgia: The cause for poor night sleep due to the pain in the

neck, shoulders, back and hands, it should be treated with medications,

exercises that stretch muscles, massaging and heat applied to sore

muscles.

65.Epilepsy: Is the cause for the interruption of good night sleep due to

epileptic seizures, it should be treated with medications, epilepsy surgery,

vagus nerve stimulation, special diet and alternative or complementary

medicines.

66. GERD or gastro esophageal reflux disease:Can cause persistent heart

burn and severity of GERD can be experienced while sleeping or at night.

Avoid spicy or acidic foods which cause heartburn or indigestion duringnighttime to get a good night sleep.

67.Chronic illnesses: Such as diabetes, arthritis, kidney disease, multiple

schlerosis and lupus are the causes for poor night sleep, they should be

treated and controlled with the help of exercise, diet, and medications.

Following a healthy lifestyle is also important for the treatment of chronic

illness to get a good night sleep.

68.

Periodic limb movements in sleep (PLMS): It is a condition during

sleep in which the limbs twitch or jerk every 20 to 40 seconds. Each

movement lasts between half a second to five seconds and can involve the

big toe, ankle, knee, and sometimes the hip. PLMS was previously called as

nocturnal myoclonus. Some of the people who are suffering from PLMS

also experience jerking of the arms. Most jerking movements cause a brief

awakening; as if every time you fell asleep, someone shook you just

enough to wake you again. PLMS is not to be confused with hypnic jerks,which only occur at sleep onset and are considered normal. It is not unusual

to also find PLMS in patients who have sleep disordered breathing or

narcolepsy. Periodic limb movements in sleep has also been linked diseases

such as Diabetes, Renal disease, Anemia.

69. Insomnia hypnosis:There are many insomnia hypnosis techniques for

insomnia cure to help in getting sleep and consciously release control.

Sometimes your normal sleeping habits are disturbed by lifestyle, diet,environment and external things. Hypnosis teaches you to overcome all


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these problems and leads to insomnia cure. Insomnia hypnosis is designed

to help the people who cant sleep. Health hypnosis can help you learn to

relax, stay asleep through the night and wake up refreshed and ready to

work actively. People confuse insomnia hypnosis with guided imagery,

meditation and visualization. Meditation and guided imagery takes you

into a relaxed state but not take you into a trance state as in hypnosis.

Hypnosis is a deeper stage of relaxing the mind used for insomnia cure.

70.ADHD (Attention Deficit Hyperactivity Disorder): It is a condition

associated with children. Children facing with this problem are hyperactive

or impulsive. If children with bedwetting show tantrums, learning disability

and socialization problems, you should suspect that as attention deficit

hyperactivity disorder. The incidence of

bedwetting is higher in children who are diagnosed

with ADHD. For children and their parents,

bedwetting can be traumatic condition and

interfere with the ability of children to make

friends. The occurrence of bedwetting in children

with ADHD is two to three times higher than

children without ADHD. A child with ADHD is lessable to wake up when the urinary bladder is full and

it can lead to primary bedwetting. In children who suffer from bedwetting,

the incidence decreased dramatically by the time they are six to seven

years old, but they still suffer from hyperactivity, impulsivity and problems

with organization skills even they reach adulthood.

71.Bedwetting:It is a common issue among children. Boys often wet the beds

than girls. Boys wet the bed twice as much as girls do. Bedwetting causesstress for your child and also causes embarrassment. Nightmares can cause

bedwetting in your children. Nightmares occur during light sleep and

usually awaken the child. Your child will be frightened and wet the bed due

to the frightened condition. The anxiety and tension due to the nightmare

puts stress on them and wet the bed without their knowledge. They often

wake up by talking, crying and yelling. When nightmare occurs, children do

not want to go back to sleep most of the time. You have to help your child

during a nightmare and prevent bedwetting problem. The causes of


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nightmare can be many. You have to limit your child watching television

before bedtime. Avoid your child to watch violent shows, movies and

programs. This way you can prevent a nightmare before it happens.

72.

Bedwetting alarms:First, the alarm should be attached on the shoulder ofpajamas. Urosensor should be placed

in the underwear. Lead should be run

inside the pajamas up to the

shoulders. Urosensor lead should be

plugged into the DRI Sleeper alarm

unit. For best results, urosensor should

be placed inside the underpants where

the urine hits. The urosensor is soft

and flexible with no hard plastic clips.

No metals contacts are present on the sensor. It can be easily cleaned and

dried for instant use.

73.Lack of Sleep can cause weight gain:Leptin and ghrelin are the hormones

that play a role in weight loss or weight gain. Leptin helps in controlling

your appetite while ghrelin helps in stimulating your appetite. When you

dont get enough sleep, it will be a disaster to your body. When you have

lack of sleep, your body responds to it and produces more ghrelin hormone

which is appetite inducing. Therefore, not only your sleep affects but your

appetite will also be increased.

74.Cold feet:Due to the fact that the feet have the poorest circulation, they

often feel cold before the rest of the body. Wear socks before going to bed

in winter but not in summer.

75.Stress:Stress is the natural consequence of extended work hours and the

increased demand on your productivity. Stress makes your muscles tense

and prevents you to be in the relaxed state, which is necessary for sleep.

Not only extended work hours, children and modern living also cause

stress, which affects your sleep. Managing and preventing stress is the

main thing for a healthy and peaceful sleep.


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76.Desire for food:Sleep deprivation boosts appetite and encourages weight

gain. Not getting enough sleep makes people tired and cranky. Your

energy becomes low when you have less sleep. Your brain thinks that the

body requires more food to fill your energy. Less sleep boosts your appetite

and you tend to eat more. You crave on high energy foods like ice cream,

cakes and sugar based drinks. Your bodys ability to process glucose

efficiently can be lessened by the effects of sleep deprivation leading to an

increased tendency to put on weight. It can also lead to an increased risk of

diabetes.

77.Depression:If stress is the problem for a good night sleep, seek counseling

and manage stress. Dont neglect depression as depression leads to lack ofsleep. Take help of family members and consult the doctor.

78.Advanced Sleep Phase Syndrome (ASPS): As you grow older, your sleep

patterns change. You find difficult to sleep, wake more often and take long

time to go back to sleep as you grow older.You doze off easily while

reading newspaper or while watching television. You easily wake up with

slight noise and small disturbances. Advanced sleep phase syndrome

(ASPS) is a disorder in which the sleep episode is advanced in relation to

the desired clock time which results in evening sleepiness. Due to the early

sleep onset, the awakening is earlier than desired.

79.Jet lag: It is the condition which results from traveling multiple time zones.

Flying through multiple zones disturbs your bodys circadian rhythm and

results in jet lag. It is not a serious sleep disorder but it affects your sleepevery time you cross the time zone. Symptoms of jet lag include tiredness,

insomnia, fatigue, loss of concentration, discomfort in legs and feet, dry

skin, cold, cough, sore throat, nasal irritation, flu and headaches. Take

plenty of rest before travel. This is one of the jet lag remedies which

prevent jet lag. If you are traveling with inadequate sleep, it may worsen jet

lag. If you are suffering with any health problems, consult your doctor and

take necessary treatment before departure.


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80. Night duty: Shift work sleep disorder occurs due to a work schedule

that takes place during normal

sleeping period. This work

schedule makes you to work in

the sleeping period when your

body actually wants to sleep.

When your body is expected to

be awake, you have to try to

sleep. There are many health

risks associated with shift

workers. Shift work and

increased risk of cardiovascular disease. Sixty percent people who areworking in rotating shifts have diseases related to heart and blood vessels

and they are twice likely to die from heart attacks.

81.Trying hard to sleep:Dont spend too much time if unable to sleep. Get up

from the bed, leave the bedroom and try to engage in other activities like

reading a book or novel, if there is difficulty in getting sleep for half an hour

to one hour.

82. Allergies:Most people do not concentrate on allergies they suffer

which cause sleep problems. Children and adults who have allergies

experience fragmented sleep rather than continuous sleep. As a result,

these people suffer from sleep problems as their quantity and quality of

sleep is reduced.

83.

Sleep Aid Therapy - Sound Machine Spa:Want to sleep without any stress? This sound

machine spa is a great stress release sleep aid

therapy. This is a portable machine, so you can

carry wherever you go. It lulls you into restful

sleep while flying, in the bus or train. Different

sounds of nature are available in this sound

machine spa. You can get sunrise, rain forest,

waterfall, brook, summer, beach, heartbeat,


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and spring rain sounds. You can operate this sound machine with 2 AAA

batteries. It consists of free neck strap so that you can carry it easily. Free

headphones are available with this machine. Volume can be adjusted. You

can block the outside noises and disturbances with this machine.

84. Pets: Sleeping with pet may cause allergies and interfere with night

sleep. Keep a separate place for your pets to sleep far away from your

bedroom to maintain a hygienic atmosphere for your bedroom. Avoid pets

entering bedrooms, incase they enter then clean your room properly

before you sleep.

85.Sinus patients:Might suffer from acute sleep related disorders, that may

be accompanied with shivering, cold body and persistent breathing

problems. But Sinusitis can be treated with antibiotics.

86. Ankle sprain: In case you have an ankle

sprain then all you need to do is to raise your

ankle comfortably and place a pillow

underneath it. This will provide rest to both

the ankles. Dont suffer with pain. If pain is

keeping away from sleeping, consult the

doctor to reduce the pain.

87.Mental fatigue:Dont argue or fight with family members or friends before

going to bed. A unfruitful day canalso be a cause of poor sleep. A

day when you have not been able

to perform or deliver as per you

had expected to do so. This is a

state of mental dilemma where

the subject feels himself that

he/she is not good for anything in

life to do, such situations may also cause sleep disorders. Such conditions


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can be treated well with counseling with professionals or talking to your

dear ones.

88. Meditating:Yet another sure shot method of stress relief that can really

hep you to sleep better. You can meditate about anything may be

devotional, your parents, friends, about pleasant memories any thing that

you like and remembering that always makes you smile and feel happy.

That can be the joke of the day, a funny face or a person you adore etc

but whenever you meditate make sure that you are in a closed room free

from the external worlds disturbances.

89.

Exam time:Students react quite differently to this, whenever studentshear that its exam time, then some students become hyperactive. They

dont sleep overnight work really harder that they dont do usually. They try

to extract the fullest of time to torture their body. While some students

doze off sooner than expected when they hear that its exam time. The

right way is to maintain a proper daily schedule that will help you to chart

you out. Read less and remember more so that you dont stress your body.

That does not mean you need not work hard for exams, you need to but

with at least 5 hours of proper sleep.

90. Avoiding nightmares: Night terrors are not nightmares. Nightmares

are dreams that scare you, the are not

real but virtual imaginations of our

mind in passive state, while night terror

is the fear of darkness of night.

Nightmares are caused persistently inpeople who are psychologically

imbalanced you surely need a

physiatrist to counsel you and provide

medicines to prevent those

hallucinations.

91.Sleeping in luxurious environments:Sometimes it happens that you are

sleep quite comfortably with Dunlop mattress and A/C in a cozy bedroom


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and it happens that you happen to stay a night somewhere else far from

your home, then that could be serious problem to sleep. Mattress provide

you comfort but in a long run they ruin the strength of spinal cord, and this

might be of great problem in the future. So its advised to change very often

the style you sleep. Sometime tryout with a hard bed for a fortnight or two

and then come back to your own comfortable bedroom settings. Whenever

you change the environment you might face some initial odds but that will

enhance the versatility of your body to adapt to different environments of

sleep.

92. Sitting in front of computers/T.V for long hours: If you are a movie

freak or a computer freak then you really need to take care of a lot of thingsto have a sound sleep. Such people

who work overnight with computers or

sitting in front of television should

always use specks while working or use

a anti UV reflecting screen that reflects

the UV rays, use a backlight opposite

to the monitor or T.V. Try to avoid

working in darkness. Wash your face every 30 to 45 minutes, drink lots of

water and wash your thigh and feet before you finally go to sleep.

93.Mouth ulcer:If you have a mouth ulcer then a fruit may appear to you as a

spicy food. You dont feel like taking food and your sleep also gets

disturbed, the best remedy is before you sleep apply any gel and sleep if no

then toothpaste also works well for a temporary relief and can help you to

have a soothing sleep.

94. Train journey:Journey can also be a cause of temporary sleep related

problem. Some people who dont often travel by train feel like moving

when they reach their destination and have problem during sleep due to

the train moving like feeling. But this is just a temporary problem, but if it

irritates you the climb up and down in a staircase you will feel relaxed to

have a good soothing sleep.


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95.Window should it be open/ not: If you live in a bedroom with lots of

windows then you might be distracted during sleep. But if you close all of

them then you might feel suffocated. What should be done is that you

must keep in mind that your bed should never directly face the window,

such that the breeze that gets into the room doesnt reach your bed

directly, it can be sideward. This is because the breeze in itself brings about

minor temperature changes that can affect your sleep. If the breeze

distracts your mind a lot and you feel uncomfortable to sleep then you can

partially close one of the windows or just shut it down.

96.

Holiday nights:If you are on a holiday specially summer holidays thenyou are free enough and no task to do i.e. whenever you are excessively

relaxed then also you might feel like not sleeping. To have a pleasant sleep

during holiday nights try to read some novels, surf the internet have a chat

with your relatives. The motive is to stay engaged with your favorite

pastime hobby so that you feel tired and then go to sleep. You also go out

for an evening walk of for some indoor games that keeps you engaged

through out the day. Always remember the famous saying An empty mind

is a Devils workshop.

97.Pre/Post-Excitement:Whenever it happens that you are expecting some

outcome, result of something or in case have achieved something and its of

great importance to your life, then over excitement could incite your

adrenaline and you might feel like sleeping. Your mind will be deviated

towards to that result. So all you need is to console yourself, divert your

mind and dont try hard to imagine too much. This could help you to relievesome of pre-excitement.

98. Asthma patients: Most of the asthma

patients suffer from dust allergy so select a

bedroom that is dust free as well as well-

ventilated enough for fresh breeze to flow in

and out. Always keep inhaler by your side

where you sleep and a glass of water beside


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you sleep. Chilly winters can be harsh for asthma patients for them its

better to keep the ventilation closed. Avoid using heavy cushions and soft

bed. Hard bed is most preferred for such patients.

99. Toothache: Usually a mild toothache causes

sleeplessness because the patient worries about it.

The ideal suggestion would be deviated from the

toothache and this can be done by watching T.V or

anything which is interesting. And its expected

that after sometime the patient will feel sleepy.

100.

Sleep requirements: Babies up to two months old require about 16 to 17 hours of sleep each

night.

Babies four months up to one year need about 10 hours of sleep each

night, plus two long naps and one short nap during the day.

Children one year up to 5 years of age generally need 11 hours of sleep

each night plus three hours of short and long naps.

Children between 5 and 15 years of age require 9 to 10 hours of sleep

each night.

Adolescents need about 6 to 8 hours sleep each night.

101. Reading this book: I think after reading these last 100 ways you really

need to feel sleepy. But still if you dont then its pretty serious you need to

consult a physician soon.

Sleep study is also known as Polysomnogram. It is an overnight recording of

sleep pattern and behaviors associated with sleep. It is essential to determine

what stages of sleep an individual achieves and whether there are any sleep-

related abnormalities.

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101 Ways to Sleep