Sleeplessness is becoming increasingly common in the world of today's; 95% of Americans have had trouble sleeping at least once in their own lifetime. Our study aimed to measure the sleep hygiene knowledge and also the self-reported quality of sleep among three age groups (young adults, adults and middle aged adults) and also to ascertain their relation. Diurnal inclination had not been discovered to play a job involving sleep hygiene comprehension. As shown in Table 1 , the comprehension about sleep hygiene in our sample was average (mean score 9.2, range ?3 to 20).
The environment should even be conductive for sleeping, which means keeping the lights dim and maintaining an ambient temperature during the night time. It's also recommended to open the bedroom window to get an amount of time through the day. If you are not able after being for more than 20 minutes in bed to fall asleep, get up and go into another room. But when you haven't put much thought into sleep hygiene before, you may find it surprisingly successful. Sleep hygiene isn't about your personal hygiene or cleanliness - although having a clean body plus clean bedclothes does also help of course. Yes, it Is crucial that you adjust the temperature of your bedroom.
Similarly, alleviate tension and tension and soothing music, relaxation exercises, meditation or just a period of calm deep breathing before slumber can all help calm you down. Sleep on an excellent comfortable mattress which helps you maintain a great sleep posture, as well as a comfy pillow that allows for efficient unobstructed breathing and a good neck and spine position during sleep (for more details, see the section on Sleeping Postures ).
I believe it's always crucial that you remember that when making changes in your life that you do it slowly and just do the best you can every day and each and not to get discouraged. If you believe that you just need more info on sleep hygiene I encourage you to discuss it with someone you trust and that could even include shrink or a therapist, so you could feel best supported when considering making changes in your lifetime.
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