Sleeping problems / disorders

You can't deny that sleep is important in our lifestyle. Without (good) sleeping, you can't simply functionate well in your daily activities.
But everyone has already been confrontated with problems of sleeping or irregularly sleeping patterns of their own.
In general you can notice three main items for irregular sleeping problems:

1) The sleeping environment
2) The well-being of this person
3) The food-regulation

So we start with the sleeping-room

1)
It is known that the place were you're sleeping in, has to be quiet.
Turn off the music, television, computer... or even better: don't have any of these electronic devices in the room, certainly not those who have strong radiation of all kind, like radio's, mobile phones, wifi...
Outside noises has to be limited by good isolation, specially double-isolated windows.
A strong ticking mural clock is also to be avoided. Let's have a digital one or a less noisy high-quality quarz clock.
See if your radiator/heater tubes (with gaz) are not above (ceiling) or too close at your bed: in winter you've to turn the radiator on to anti-freeze the tubes and that can be noisy sometimes.

The bed has to be confortable:
Frame is stable enough to sleep at, not wacky
Mattress don't has to be reformed after a while: change it every ten years at least
In the four seasons, the quilts have to be adapted at; also keep attention at your pyjama-clothings
Of course hygiene is important, so change these above-mentioned once in a while
Your pillow(s) need to be confortable to your own standards: if a big pillow causes headache because it's too
harsh, buy a softly one and try it at least a week (same too for mattresses). If  you feel confortable with it, you can keep this for a while

Ventilation of the room.
The standard temperature of a sleeping room is 18 degrees Celsius and humidity level is 55 %
Too much or too less can influence your sleep.
In the summer you can sleep with windows open and a bug screen.
In winter, keep your windows open for maximum an half hour in the morning when you get up and close it then. That general rule can be for all chambers of the house.
The doors of some chambers, except the bathroom/WC can still be open for some air-cycle

Keep your chamber(s) clean (dust-free) and arranged: the less bungle-jumble the better

No plants nor living animals like aquaria fish, reptiles,... in the sleeping room (C02 at night)
No mirrors in front of your bed (in case you'll be terrified by waking up watching your own shadow)

2)
Keep a good karma (from you and from others)
Action = reaction, so be harmonious
Remember that a bedroom is a restplace and no battle place, so keep worries and conflicts outside the arena.
The best sleeping-pill is to make love there.
If you're ill, go to a doctor of medicins. If possible, sleep seperated for a while.
By snoring, you've ear-caps/seperated chambers.
By pulling a blanket for two people, buy two blankets instead.
Give a massage to/with your partner

3)
Golden rule number one: don't eat too much in the evening. After your dinner, give your stomach two
hours time to digest and then go to bed. Or even better: after dinner, take a little walk at night.
Don't drink too much alcohol: that stimulates the snoring and makes you thirsty at night.
You can drink a cup of warm milk in the evening before sleeping.
Most people take a shower/bath after waking up in the morning. Try to take it before sleeping: It's relaxating and good for your partner too.
Eat light dishes: That means not too much red meat, butter-related nutrition, grilled fast-food, candies - but more vegetables, noodles, fruit, mineral waters, seafood and chicken.


(Illustration source)