Improve your daily habits Apart from your sleep problems, a constant sleep routine and better daily habits lead to better long-term sleep.
Follow a regular sleep schedule. Support your biological clock by sleeping and waking up at the same time every day, including weekends. Exercise regularly. Regular exercise can improve the symptoms of many sleep disorders and disorders. Try to do activities for at least 30 minutes every day - but don't get too close to the bed.
Avoid napping. Drinking during the day can make it difficult to sleep at night. If you need to take a nap, limit it to 30 minutes before 3 pm. Limit caffeine, alcohol and nicotine. Stop drinking caffeinated drinks at least eight hours before bedtime. Like caffeine, nicotine is a stimulant and although alcohol makes you sleepy, it affects the quality of your sleep and can make the symptoms of sleep disturbance worse.
Avoid eating late within two hours before going to bed. Heavy and rich foods can take a lot of effort in your stomach to digest, and spicy or acidic foods can cause heartburn. Get help with stress management. If the stress of managing work, family, or school keeps you awake at night, you can sleep better at night if you learn how to deal with stress productively and maintain a calm and positive perspective. Develop a relaxing time to sleep Not only what you do during the day affects the quality of your sleep, but also the things you do to prepare your mind and body for sleep.
Make sure your bedroom is quiet, dark and cool. Use a sound machine or earplugs to hide outside sounds, a fan to keep the room cool, dark curtains, or sleep masks to block out the light. Avoid stimulating activities and stressful situations before going to sleep. This includes intensive practice, important discussion or argument or catch up. Instead, focus on quiet and soothing activities such as reading or listening to soft music while keeping the lights dim. Turn off the screen one hour before going to sleep. Light from television, tablets, smartphones and computers suppresses the production of melatonin in your body and can greatly disrupt your sleep. Try listening to audio books, podcasts, or reading instead of soft light.
Go back to sleep when you wake up at night Regardless of whether you have a sleep disorder or not, it is normal to wake up briefly at night. However, if you have trouble sleeping, experiment with these tips to find out what works best for you. Know when to contact your doctor Almost everyone has random sleepless nights - but if you often have trouble sleeping, call your doctor. Identifying and treating all causes can help you get the better sleep you deserve. This page can help you identify your pill. It not only identifies your pills, but also gives you lots of information about them