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7. Establishing Conditions Most Favorable For Sleep

So far we have been discussing the various conditions favorable to sleep, as well as those that interfere with sleep. One of the foremost prerequisites for sleep is that we be sleepy. As obvious as this is, many people try to sleep when they are not sleepy! We should drink when thirsty, eat when hungry, defecate and urinate upon urge and, likewise, sleep when sleepy.

In a nutshell, we should have our "nest" so prepared that it optimally furnishes the conditions for the soundest sleep. Among other conditions, this means:

  1. Sleeping quarters should be noise-free! Noise disturbs sleep. If noises cannot be eliminated, the steady hum or drone of a fan or other machine may mask them.
  2. Sleeping quarters should be as dark as possible. Light stimulates the eyes and disturbs sleep. Light of any intensity at all makes sleep less efficient.
  3. As discussed in the section about bedding, all the requisites for body comfort should be provided for.
  4. Our stomach should be relatively empty. Digestive processes detract from the soundest sleep. We should not have a heavy load of food within when retiring, either juicy or concentrated. Can you imagine what eating several pounds of watermelon before retiring would do to your sleep? Obviously your sleep would be disturbed by several visits to the bathroom during the night.
  5. If excited by a movie, a discussion, TV or anything else, do not attempt sleep. Rather, get into some rather passive pursuit such as reading that will bring on the somnolent urge while the emotional condition is allayed.
  6. Many individuals cannot sleep alone because they are so accustomed to sleeping with a mate. Sleeping with another represents a certain security and assurance.
    On the other hand, sleeping with another has its liabilities. The movements and noises of the sleeping mate may disturb sleep. If this is the case, an extra bed should be utilized.

The conditions for favorable sleep are more elaborately presented in the booklet, Better Sleep for a Better Life.