As an insomniac, I am only too aware of the damage that lack of sleep can inflict on a person. Sleep deprivation depresses the immune system, raises levels of the stress hormone cortisol, along with other physiological consequences; an extreme lack of it can even cause severe short and long-term consequences - namely, psychosis, paranoia, and hallucination. Even after sleep resumes, the person may suffer depression.
Adjusting my schedule so that I have enough time to wind down at night is definitely something I'm going to be working harder on; I used to work in retail, so having a regular sleep schedule was difficult, but my circumstances are different now. Also, drinking more [non-caffeinated, of course] tea would be helpful. I used to light scented oils at night, or play soothing music; that's something I could start doing again.
Suppose that you have a friend that asks you for some tips on getting a better night's sleep. What would you tell him/her? (Give at least 5 specific recommendations.)
Proper room temperature is very important; my insomnia used to be most severe during the summer season, but now I have an air conditioner in the room, so I no longer have to worry about the heat preventing me from sleeping. Having good ventilation is in the same strain as proper room temperature; I also have a fan in the room, so the air is constantly moving; this is important, as I cannot open my bedroom window anymore [because of the air conditioner], and because I have six cats, I prefer that my bedroom door is shut as well - which leads me to another point: it's probably best if you do not have animals in your room while you are trying to sleep.
Try to also figure out which stimulants for sleep -- and which counteractive stimulants you need to avoid -- that will directly appeal to your five senses. Personally, I have to make sure that the room is very dark; whether you like some light in your room at night or not, though, make sure that the lighting is adequate for sleep. Having scented oils, such as lavender, or I even had a scented oil named "Rain", can help induce sleep. Having soft music playing in the background may help; I used to have a piano concerto play softly in my room every night. If that doesn't work for you, perhaps a loud fan - I highly recommend this, as it helps to drown out other noise, such a traffic, plus the monotonous humming can lull you to sleep as well.
