TIPS TO SLEEP

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TIPS TO SLEEP

TIPS TO SLEEP

Sufferers of insomnia have many steps to take in changing their behaviors and lifestyle to help them to sleep. Here are some.

1. Wake up at the same time each day. Getting up at the same time every day will train your body to wake at a consistent time.

2. Exercise regularly. Regular exercise can improve the quality and duration of sleep. However, exercising immediately before going to bed can stimulate your body, and should be avoided. Try to accomplish exercising at least three hours before sleeping.

3. Reduce stress. Muscle relaxation along with music, deep breathing exercises, imagery and meditation are just some of the methods you can try to relax your mind and body before resting thoroughly.

4. Nap little. Napping may seem like a proper way to catch up on missed sleep, but it is not always so. It is important to create and keep a regular pattern of sleep, and to train oneself to associate sleep with hints like darkness and a regular bedtime. Too much or too lengthy napping can affect the quality of sleep at night. A short nap (20 minutes or so) in the mid- or late afternoon, though, can be helpful.

5. Do not eat or drink tight before sleeping. A late dinner or snack can activate the digestive system and keep you awake. If you suffer from heartburn, it is even more important to avoid eating and drinking right before bed because this can worsen you’re your symptoms. Too much drinking prior to bed can overwhelm the bladder, making you get up and visit the bathroom often.

6. Get rid of caffeine and other stimulants. This includes certain medications like theophylline, beta agonist (usually as inhalers), and decongestants, specially before bedtime. The effects of caffeine can last for several hours, even up to 24 hours. Caffeine may not only cause difficulty in inducing sleep, but may also awaken one frequently.

7. Get over all your worries before you get under the sheets. Try setting aside some time at night prior to bed to review the day and to make plans for the next day. A list of the tasks for the next day, for example, helps. That, at least, gets rid of some of your concerns. The aim is not to do these things while trying to fall sleep.

8. Make your sleeping place comfortable. Temperature, lighting, and noise should be controlled to make the bedroom conductive to falling and staying asleep. Your bed should feel clean, warm, and comfortable.

9. Limit bed activities. The bed is for sleeping. If you suffer from insomnia, do not study, write letters, make phone calls, etc. while in bed, or even in the bedroom. Avoid watching television or listening to the radio also. These activities can raise alertness and make it difficult for you to fall asleep.