Secrets of healthy sleep
Tips and tricks
Алексей Сабадырь

Illustrator Leonardo ai

© Алексей Сабадырь, 2025

© Leonardo ai, illustrations, 2025

ISBN 978-5-0064-6104-8

Created with Ridero smart publishing system

SECRETS TO HEALTHY SLEEP

Everyone has trouble sleeping from time to time. While it can be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with fitful sleep, you may have trouble sleeping.

When you don’t get enough sleep for an extended period of time, your fatigue affects every area of your life. Physically, you may notice a decrease in productivity and daily activities. Emotionally, you may experience relationship problems or changes in your personality. Mentally, chronic sleep problems can cause stress and anxiety.

There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you have trouble reaching a sleep state and occurs when it takes more than half an hour to fall asleep. “Medium” insomnia is when you have trouble sleeping. Once you wake up, you stay awake until the early morning. The most severe form of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and are wide awake with less than 6 hours of sleep.

There are many reasons why you might have trouble sleeping. If your insomnia is caused by a medical condition, your doctor will be able to give you advice and appropriate medical care. If it is determined that your sleep problems are caused by a medical condition, that condition will be treated with the intention that it will in turn treat your insomnia.

On the other hand, if your sleep problems are due to you being stuck in a cycle of sleepless nights, or your insomnia is caused by your inability to achieve the state of inner peace needed to achieve sleep, this book is for you. Here you will find healthy options to try before taking potentially harmful and addictive prescription sleeping pills.

Chapter 1: Behavioral changes for healthy sleep

It is essential that your brain has consistency by creating a sleep schedule so that your body can learn to fall asleep without medication. Develop a sleep strategy to determine the best routine for you, and plan to follow it for a week or two before making any changes.

Your sleep strategy should include:

A regular bedtime

A consistent wake-up time

A note of any natural supplements you’ve tried

A routine that’s not stimulating, like brushing your teeth or reading

A regular bedtime routine will signal to your brain that it’s time to go to sleep. The desired end result of a sleep strategy is regular, restful, and refreshing sleep.

Aim to get 7—8 hours of sleep each night, and don’t oversleep. Waking up at the same time every day will establish a routine. Avoid napping during the day, as this will confuse your body and disrupt your sleep pattern. You can’t accumulate extra hours of sleep, and trying to sleep later in the morning to make up for lost sleep at night will leave you feeling tired.

Everyone has different sleep habits, so be patient as you work to find a sleep plan that works best for you.

In addition to a regular bedtime schedule, it’s important to make your bedroom a place that’s conducive to sleep. The more comfortable and relaxing your sleep space is, the better your chances of falling and staying asleep. Consider these tips when creating a relaxing sleep environment:

Remove all distractions and irritants.

Control the room temperature; cooler air (65 to 70 degrees Fahrenheit) is usually more comfortable for sleep, but set the temperature to your liking.

Ensure that the room is ventilated if possible. Open a window slightly to allow air flow. Circulating fresh air will help you breathe deeply and provide you with the oxygen you need for a good night’s sleep.

Use earplugs if there is noise outside your bedroom. There are many types of plugs designed specifically for sleep, so if you don’t find the perfect pair the first time, try another.

Mask out the noise with a white noise machine if you choose not to wear earplugs. Machines are designed specifically for this purpose, or you can use a fan or air conditioner to provide background noise. This will mask background sounds like traffic or a barking dog.

Try using a CD player to play soothing background music.

Your circadian rhythm, your body’s internal clock, relies on light and dark patterns to determine when to signal your body to fall asleep. Keep your room as dark as possible to help your body settle into a sleep state. Use mini blinds and blackout curtains to block out light from windows. Try wearing an eye mask to block out any remaining light.

Having a clock by your bed can make sleep problems worse. If you’re staring at sleep all night, turn them to the wall so you don’t have to see the time. Constantly looking at the clock makes you think only about sleep, and sleep deprivation continues the cycle of insomnia.

Consider a room humidifier for the winter months when the air is dry.

Use your room only for sleep. Remove the TV, computer, stereo. Your mind should associate your bedroom only with sleep.

Wear the most comfortable clothes you own. Clothes that allow movement will not wake you up in the middle of the night.

As you can see here, there are many different tips to help you sleep better. Each person has their own unique combination of elements that make up the ideal sleep environment. If one suggestion doesn’t work for you, write it down and try another until you find what works best for you.

Sleep equipment

Also important to sleep is the equipment used during sleep. Sleep equipment includes a pillow, bedding, mattress, and sleepwear.

Your mattress should be smooth and firm so that your back is well supported and your body feels comfortable. Make sure that the mattress is fully supported by the bed frame to avoid sagging.

The mattress should also be the right size for your body. Make sure that your bed is large enough to give you enough space. If you have a single or double bed, consider buying a mattress.

Use whatever style and type of pillow you find most comfortable. It doesn’t matter what it’s made of, as long as it supports your neck and head.

Sheets and blankets should be clean and ironed. If you don’t like the feeling of being tucked in, loosen the sheets so that your legs can move freely.

To find the right temperature for you, experiment with different blankets of different weights and materials. Since a cool room is most conducive to sleep, consider a lower temperature when choosing your bedding.

Find a comfortable sleeping position and lie down in it so that your body knows it’s time to sleep. Whether you’re lying on your back, side, or stomach, your favorite position will help you relax instantly.

Chapter 2: Sleep self-help techniques

Color therapy

Using color therapy, or “chromotherapy,” is a unique way to treat a variety of ailments, including but not limited to sleep problems. Chromotherapy involves exposing yourself to color in a variety of ways. Showing colored lights, visualizing and meditating on color, massaging with colored oils, and wearing certain colors can help treat both physical and emotional sleep issues.

Chromotherapy has a long history. Ancient Indian beliefs practiced chromotherapy in Ayurvedic medicine, where colors were believed to correspond to body parts, emotions, and spiritual aspects of life. They believed that each of the chakras, areas of energy in the body, was associated with a color.

The ancient Egyptians used chromotherapy by bending sunlight through specially designed lenses. They built tanning salons where they practiced chromotherapy.

Chromotherapy as we know it was developed in the late 1600s when scientist Sir Isaac Newton proved that light is a mixture of colors from the full spectrum of colors we can see.

Modern color therapy began when Dr. Edwin D. Babbitt wrote his Principles of Light and Color. In this publication, he described how color therapy could be used to treat a variety of ailments, including sleep problems.

The 1940s were a time of experimentation with color therapy. During this time, Russian scientist S. V. Krakow experimented with chromotherapy and determined that dividing the light spectrum into wavelengths had an effect on the nervous system. For example, he found that red light increased blood pressure and affected the adrenal glands. It has been discovered that white light and blue light are relaxing. This groundbreaking information is still used by color therapy practitioners today.

How does color therapy work? Color is part of what light is made of, and light has many different energy waves. When light hits the retina of the eye, it hits the photoreceptor cells in the eye. The photoreceptors convert the light into electrical impulses that signal the brain to release hormones. By controlling the release of hormones, chromotherapy can be used to treat insomnia and other sleep-related problems.

At a time when alternative medicine is becoming increasingly popular, chromotherapy is actively used by the medical community to treat disorders such as depression and seasonal affective disorder (SAD).

Some types of color therapy should only be practiced by trained professionals. However, there are color therapy techniques that can be safely practiced at home.

To try chromotherapy yourself, follow these tips. Choose shades to wear based on the recommended o Color. When eating, choose foods of a certain color. Take the time to visualize the recommended color.

Be aware of the following potential problems:

Never replace traditional care with chromotherapy for severe insomnia.

Epileptics should avoid looking directly at flashing lights of any kind.

When using colored lights, do not look directly at the light. Get colored light therapy indirectly by looking at an object illuminated by the colored light.

If you are taking prescription medications, check the label for the side effect of photosensitivity. Exposure to bright light can cause problems.

Chapter 3: Зр Physical activity

Exercise during the day is an important factor in how well you sleep at night. If you are physically active during the day, your body will be able to relax and fall asleep more easily. Exercise helps your body cope with daily stress and anxiety. It affects the chemicals in your brain, and how much you exercise is directly related to your physical and emotional health. Regular exercise will help you fall asleep and stay asleep because your sleep cycles become more consistent and the transition between them becomes smoother. Try to incorporate exercise into your life every day to avoid insomnia.

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