Sound that will help with sleep

Do you have problems with insomnia? Have you tried a white noise machine or some soft music? These are two of many tips you might hear from a medical professional to help with any sleep problems.

Because of the number of people suffering with sleep problems, sleep medicine has become a recognized medical subspecialty. These are doctors who work only in sleep medicine and help people who are unable to sleep well. Sleep doctors are able to find and treat both common and rare sleep disorders. Some common sleep disorders are insomnia, jet lag, snoring and sleep apnea.

The American Academy of Sleep Medicine (AASM) has a mission statement to assure that people with sleep problems get the best medical care. The AASM accredits centers and labs that treat people who have sleep problems. In 1977 the AASM accredited the first sleep disorders center. In addition, the AASM certifies behavioral sleep medicine (BSM) specialists.

Insomnia is a sleep disorder in which a person has chronic problems with falling asleep, problems staying asleep or an irregular sleep pattern where they sleep for several hours and then awake unable to fall back to sleep. It is typically followed by functional impairment while awake.

Sleep hygiene consists of basic habits that help you develop a pattern of healthy sleep. There are also easy ways to make your bed and your bedroom more comfortable. The most important thing to change bad habits into good sleep habits is to create an optima sleep environment.

• Make sure your bed is comfortable. Different types of mattresses help with different issues. In addition, try therapeutic-shaped pillows that cradle your neck as well as pillows that help you sleep on your side.

• Ensure your bedroom remains a place for sleeping. Don’t use your bed for paying bills, doing work, etc. Help your body recognize that this is a place for rest/ intimacy. So take the television out as well as the computer.

• Keep your bedroom comfortable and peaceful. Make sure your room is well ventilated and the temperature is consistent, and keep it quiet. If you have a problem with outside noise, a fan or a “white noise” machine can help block it out. Gentle, slow music is another remedy that can help to improve sleep without medication.

• Hide your clock or place your clock so you can’t see the time when you are in bed.

There are also some habits you should develop during the day to help with night sleep.

• No naps during the day. If you are feeling especially tired and feel as if you absolutely must nap, sleep for less than 30 minutes, early in the day.

• Limit caffeine and alcohol. Especially avoid alcoholic beverages or caffeinated drinks for several hours before bedtime.

• Stop smoking as nicotine is a stimulant and will make it harder to fall asleep and stay asleep.

• Get exposure to bright light/sunlight after awakening. This will regulate your body’s biological clock. Also, try to keep your bedroom dark while you are sleeping.

• Exercise early in the day. Exercise every day can help you sleep but be sure to exercise in the morning or afternoon.

• In women, iron deficiency tends to cause problems sleeping, so if your blood is iron deprived, a vitamin with extra iron or an iron supplement might help.

Sleeping machines are really a marvel of new technology. There are ones that have all the rain sounds as well as waves on the beach and the sounds of waterfalls, included with AM/FM radio, coupled with a CD player for your relaxation techniques. When I worked the night shift, I started using one to block out outside daytime noises, and 20 years later, I am still use it. In fact, can’t go to sleep without it. I highly recommend for you to add one of these machines to your sleep environment.