| HAPPY SLEEP HOME | DEVELOPMENT PROGRAM FOR BETTER AND GOOD SLEEP | bY Vessi | ||||
| Lack of good sleep has become a serious health, productivity and lifestyle problem. Many people sleep way too little, in the wrong time or the poorly. | ||||||
| Poor sleep increases the probability of depression, short temper, weight gain/diabetes, cardiovascular-, memory- and lymphatic circulation problems | ||||||
| On the other hand by optimizing sleep in all ways, one can get from it much more than expected. | ||||||
| It is surely worth while to study the inportance sleep for more motivation, know how of improvements and practice new routines | ||||||
| Be active, focus to develope the sleeping conditions and environment if you want a better quality of life. | ||||||
| Sleeping, like any thing, can be developed if one decides to make smart choises, changes, practice them and adopts new routines | ||||||
| This program helps you to get better quality sleep or make sleep as a strong recourse for you. Here is a massive collection of means | ||||||
| and good practisses how to sleep well and balance you body to a good and natural sleep – wake rhythm. | ||||||
| For development cross the empthy column with your present habits. Then choose some in the list that you think that you can adopt / change | ||||||
| and mark them differently. Try also to diminish the number of No´s if you have some. After adopting some and getting | ||||||
| good results, mark and adopt more things (and abandon more No´s) and enjoy more and more about your new sleep life. Be brave to try | ||||||
| also new practisses. Who knows, what are the best ones for you before you try. There are more connections in your brain than in all | ||||||
| computers and networks in the world put together and they too need good rest and revival and even regeneration which is pssible with good sleep involved. | ||||||
| Im | Your | |||||
| Nr | Group | pact | line | PRO SLEEP ACTIONS | KÄÄNNETTYNÄ | |
| 1 | Env | 1 | ADJUST TEMPERATURE TO BE 17-19 C INT HE BED ROOM | NUKU VIILEÄSSÄ MUTTA LÄMPIMÄN PEITON ALLA | cooler is a bit more humid easier to breethe, just have a thick blanket to keep warm in bed | |
| 2 | Env | 1 | FIND THE OPTIMUM SLEEPING TIME FOR YOU 23.00 AT THE LATEST | NUKKUMAAN AIKAISIN | when you yawn in the evening, its good time to go to sleep, sleep early enough to avoid hurry in the morning to reduce stress | |
| 3 | Env | 1 | USE ONLY ANTISTATIC BLANKETS AND SHEETS | KÄYTÄ ANTISTAATTISIA ELI MAADOITETTUJA PETIVAATTEITA | cheap artificial fiber materials (plastic) cause electric disturbances in your nerve system | |
| 4 | Env | 1 | KEEP WINDOW OPEN OR AIRCODITIONING ON | LAITA MAKUUHUONE TUULETTUMAAN HYVIN | we need 6 liters/sec, 170 M:3 / night fresh air, be sure that air conditioning system is clean from fungus | |
| 5 | Env | 1 | KEEP YOUR SLEEPING TIMES REGULAR | PIDÄ NUKKUMATAVAT SÄÄNNÖLLISINÄ, MYÖS VIIKONLOPPUISIN | body can likes stedy rhytms, it can also learn a new one | |
| 6 | Env | 1 | MAKE SURE THERE IS NO EARTH RADIATION IN YOUR BED PLACE | ÄLÄ NUKU MAASÄTEILYKENTÄSSÄ, VESSI tai JOKU VOI MITATA | a “well watcher” can check up this, can be important | |
| 7 | Env | 1 | USE DARK SHADERS ON THE WINDOWS ALL THE YEAR ROUND | HOIDA IKKUNAPIMENNYS SUPERHYVIN PITKÄN PÄIVÄN AIKOINA | bedroom should be quite dark (cant see your hand) all the time, only then your melatonin is high enough and you sleep well | |
| 8 | Env | 2 | CHOOSE DOUBBLE BED / SEPARATE BEDS / SEPARATE ROOMS | NUKU YKSIN, JOS KAVERIN UNITAVAT HÄIRITSEVÄT | you may have an arragements unfit for you , think which is best for your sleep now and do it | |
| 9 | Env | 2 | HAVE A QUIET BEDROOM | VALITSE HILJAINEN / HILJAISIN HUONE MAKUUHUONEEKSI | use the quiet room for sleeping, your ears work when you sleep | |
| 10 | Env | 2 | HAVE AN ERGONOMIC PILLOW / PERFECT MATTRESS TO YOU | KÄYTÄ SALLI TYYNYÄ JA JUURI SINULLE SOPIVAA PATJAA | its imporatnt that the head is streight and the neck is totally without pressure that blocks brain circulation | |
| 11 | Env | 2 | SHUT OFF ALL ELCTRICITY CLOSE TO THE BED | SULJE SÄNGYN LUOTYA KAIKKI ELEKTRONISET LAIITTEET YÖKSI | lead all lamps, radios etc electronics to one collector with a switch, turn it off before the sleep, all electricity disturb | |
| 12 | Env | 2 | LIMINATE EMF IN YOUR BEDROOM | MINIMOI RADIOTAAJUUKSINEN SÄTEILY MAKUUHUONEESTA | shut off maximum amount of wireless dewices close to the bedroom starting with the smart pnone and WLAN nets | |
| 13 | Env | 2 | BLOCK ALL SMALL LED LAMS IN YOUR ELECTRONIC GADGETS | PEITÄ KAIKKI ELEKTORONISTEN LAITTEIDEN PIENET LED-VALOT | these small led lights cause disaturbance to your eyes and brain | |
| 14 | Env | 2 | SLEEP NUDE | NUKU VAATTEITTA | clothes wrap around you, bother, and disturb circulation and lympha flow | |
| 15 | Env | 2 | SLEEP WHEN IT IS DARK OUTSIDE | NUKU KUN ULKONA ON PIMEÄÄ, JOS VOIT VALITA | its natural sleep together with melatonin hormone production time, that is dark = about 22.00 – 06.00 | |
| 16 | Env | 2 | IF YOU WATCH TV, PUT SOUND DOWN OR MUTE | JOS KATSOT TV:tä, PANE ÄÄNI HYVIN PIENELLE TAI KOKONAAN POIS | äänien vähentäminen lopettaa kehon ylijännitteisyyden TV:n ääressä ja auttaa tulemaan uniseksi | |
| 17 | Env | 2 | USE 2 ALARM CLOCKS BUT WITH BATTERY THAN MOBILE | KÄYTÄ 2 PATTERI- HERÄTYSKELLOA, ETTÄ VOIT LUOTTAA HERÄTYKSEEN | 2 clocks take away the fear of not to wake up in the right time | |
| 18 | Env | 2 | WHEN YOU WAKE UP WITH PRESSING THOUGHTS, MAKE NOTES | JOS HERÄÄT YÖLLÄ STRESSAAVIIN TYÖAJATUKSIN, KIRJOITA ASIAT YLÖS | notes remove the stress to forget something imporatnt that you remebered in bed | |
| 19 | Ment | 1 | EAT some GOOD PROTEIN IN THE EARLY EVENING | SYÖ VALKUAISTA VIIMEISENÄ ATERIANA | protein helps the brain develope some hormones (serotonin, oksitosin) which make us feel better | |
| 20 | Ment | 1 | MEDITATE IF YOU HAVE LEARNED TO DO THAT | MEDITOI, JOS OSAAT JA RAHOITU NIIN | this is also good way to shut off the noice in the blain | |
| 21 | Ment | 2 | MEET GOOD FRIENDS IN THE EVENING WIHOUT LOTS OF DRINKING | VIRKISTY TAPAAMALLA YSTÄVIÄ ILLALLA, VAIKKA PUHELIMESSA | social chat and talk relase stress which is the enemy of good sleep | |
| 22 | Ment | 2 | PRAY BEFORE SLEEP IF YOU WANT TO CONNECT WITH GOD | RUKOILE ILLALLA JOS SILTÄ TUNTUU YHTÄÄN | is a good to release stress by leaving problems and worries to bigger hands | |
| 23 | Ment | 2 | USE HERB TEAS BEFORE GOING TO BED | KÄYTÄ UNTA PARANTAVIA YRTTEJÄ, KS Piippo,suomal. Lääkekesvit | chamomil, lemonbalm, hop, anise, cardamom, levander, celery, nutmeg, oregano, lovage, coriander, use also CBD | |
| 24 | Ment | 2 | READ CALMING AND HOPEFULL TEXT BEFORE SLEEP | LUE VIIMEISEKSI RAUHOITTAVIA JA TOIVOA LISÄÄVIÄ TEKSTEJÄ | read wise and calming thoughts and stories before falling a sleep to take the stress down | |
| 25 | Phys | 2 | DO STRECHING IN THE EVENING | VENYTTELE ILLALLA | it relaxes , takes away tensions, helps sleep faster and pyrify the body during sleep | |
| 26 | Phys | 2 | EXERCISE IN THE EARLY EVENING OR AT LEAST IN THE DAY | HARRASTA LIIKUNTAA, MUTTA EI LIIAN MYÖHÄÄN | 6 hours is enough to balance after heavy gym, 2 after light one, if you move lightly, it can be close to the sleep time | |
| 27 | Phys | 2 | GET RELAXIN ALL BODY SOFT / LYMPHATIC MASSAGE | ERILAISET PEHMEÄT HIERONNAT PARANTAVAT UNTA | soft, liquid flow and hormone production activating touch long enough (min 1 h -> 2 hours) relaxes very well | |
| 28 | Phys | 2 | HAVE RELAXING SEX IN THE EARLY EVENING | RAUHALLINEN ILTASEKSI MYÖS RENTOUTTAA | sex in general is a good sleep aid (but earlier in the enening before you are too tired) and especially if partners get orgasm | |
| 29 | Phys | 2 | BE SURE BLOOD IRON (Hb, s-ferrit, trans iron) IS ARE ON GOOD LEVEL | PIDÄ VEREN RAUTA-ARVOT KUNNOSSA | lack of storage iron (S-ferritin, optimum 40 -70) or low Hb (hemoglobine) are strong sleep problem causes | |
| 30 | Phys | 2 | MASSAGE EARS AND ASK YOUR PARTNER MASSAGE YOUR FEET | HIERONNASSA JO ITSE TEHTY KORVA- JA JALKATERÄHIERON ON HYVÄ | both areas have reflexology points and balance your body when massaged | |
| 31 | Phys | 2 | TAKE A WARM BATH /SHOWER / SAUNA AND NICE COOLING DOWN | OTA ILLALLA VÄMMIN SUIHKU JA/TAI SAUNA JA VIILUTTELE SITTEN | warmth relaxes well too and improves sleep if good gooling down, take heat at least 3 times, this gives even more relaxation | |
| 32 | Phys | 2 | TAKE MELATONIN 1 H and TRYPTOFAN BEFORE BED TIME | OTA MELATONIINIA 1-2 T ENNEN UNTA, TESTAILE OMA HYVÄ MÄÄRÄ | M, sleephormone, production degreases by the age, tryptofan is sleep deepening amino acid | |
| 33 | Phys | 2 | USE SLEEP PROMOTING HERBS /PILLS / TEES IN THE EVENING | KÄYTÄ UNTA PARANTAVIA YRTTEJÄ KUTEN MM. CBD HAMPPUÖLJYÄ | this oil (CBD rich cannabis sativa) promotes sleep and other sleep proming hebs in pills, tee, or oil to the skinn | |
| 34 | Rhyt | 2 | GO OUTSIDE OR TAKE SOLARIUN IN THE MORNING OR AT NOON | OTA SOLARIUMIA TAI MENE ULOS AAMULLA HETI KUN PÄIVÄ VALKENEE | 10-20 min solarium/ noon walk as “sun effect”, which makes you wake up and get good 24 h rhythm in the darkest winter | |
| 35 | Rhyt | 2 | IN CASE YOU WAKE UP IN THE NIGHT, TAKE IT EASY | ÄLÄ HÄTÄÄNNY, JOS HERÄÄT YÖLLÄ, JAKSONUKKUMINENKIN ONNISTUU | no problem to sleep in “sections”, just dress up to stay warm, take melatonin +drink chamomill tea, read some and go to bed | |
| 36 | Rhyt | 2 | IF YOU HAVE HAD A LATE NIGHT, STILL WAKE UP NORMAL TIME | JOS OLET VALVONUT MYÖHÄÄN, HERÄÄ SILTI NORMAALIIN AIKAAN | waking up too late shall mix up the rhythm of the next night if you sleep too late in the morning | |
| 37 | Rhyt | 2 | TOIL OUTSIDE WHEN IT IS LIGHTEST IN THE DAY | PUUHASTELE ILTAISIN ULKONA RAUHASSA | apply this in the dark time of the year; body timing is balanced in the natural light | |
| 38 | No | 1 | NO DRUG OR MEDICATION ABUSE | VÄLTÄ HUUMEITA JA LÄÄKKEITÄ | chemical mix up the normal metabolism and mix up natural sleep pattern | |
| 39 | No | 1 | NO EMOTIONALLY STRONG TV SHOWS CLOSE TO SLEEP TIME | ELÄ KATSO ILLALLA TUNTEITA NOSTAVAA DRAAMAA | strong emotions may stress and upsett you, both are bad for good sleep | |
| 40 | No | 1 | NO ENERGY DRINKS IN THE EVENING | ÄLÄ KÄYTÄ ILLALLA ENERGIAJUOMIA | they contain a lot of refreching coffein that keep you awake | |
| 41 | No | 1 | NO “SCREEN TIME” QUITE CLOSE TO BEDTIME | LAITA RUUDUT KIINNI MIN 1 T ENNEN UNIAIKAA | electroactive environment and light into the eyes disturb brain in some degree in all | |
| 42 | No | 1 | NO SMARTPHONES IN THE BED OR ON THE BED TABLE | KÄNNYKÄT POIS SÄNGYSTÄ TAI SÄNKYPÖYDÄLTÄ | smart phone as a wake up clock in “flight mode” only | |
| 43 | No | 1 | NO KOFFEIN IN THE EVENING | VÄLTÄ KOFEIINIA ILTAISIN | coffein refresses for sure more or less | |
| 44 | No | 1 | NO QUARREL IN THE EVENING | VÄLTÄ RIITELYÄ ILLALLA | early morning and late evening are the worst times to solve difficult problems | |
| 45 | No | 1 | NO STRESSY WORK IN THE ENENING | EI STRESSAAVIA TÖITÄ ILTAISIN | do anything to degrease stress in the evening, work problems increase stress | |
| 46 | No | 2 | NO HEAVY EATING IN THE EVENING OR EATING GLUGOSE LEVEL UP | EI RASKASTA SYÖMISTÄ ILTAISIN | heavy eating collects blood round the stomach but its needed to clean up the body | |
| 47 | No | 2 | NO HEAVY NOISE CLOSE TO THE SLEEPING TIME | EI VOIMAKKAITA ÄÄNIÄ ILTAISIN | noice gives you stress that does not leave easily | |
| 48 | No | 2 | NO BRIGHT LIGHTS IN YOUR ROOM BEFORE THE BED TIME | EI KIRKKAITA VALOJA | bright light activates the brain | |
| 49 | No | 2 | NO HEAVY EXCERCISES CLOSER BEFORE SLEEP | EI RASKASTA LIIKUNTAA ILTAISIN | heavy excercises cause long balancing time, | |
| 50 | No | 2 | NO HURRY IN THE EVENING | EI KIIRETTÄ TAI MITÄÄN STRESSIÄ | beeing unhurried helps you to find relaxation which you need before you fall asleep | |
| 51 | No | 2 | IF YOUR THROAT IS “ROUGH” IN THE MORNING, BE AWARE OF MOLD | JOS KURKKU ON AAMULLA KARHEA, KYSE VOI LLLA HOMEESTA | fungus is truly dangerous, test if you ok in other beds, get rig of fungus in your house, have AC tubes cleaned up regularly | |
| Env | sleep envoronment actions | |||||
| Ment | Mental preparation for sleep | |||||
| No | Things that are bad for sleep | |||||
| Phys | Physical preparation for the sleep | |||||
| Rhyt | Good practisses to maintain and keep daily rhythm | |||||
