| |
Good habit is
important for a good night sleep. The following are simple actions that
may improve your quality of sleep:
- Go to bed and get up at the same time
everyday.
- Avoid working in the bed. Example: Try
not to surf Internet or watch TV in the bed. It may be too stimulating
to the brain and it will take longer time to fall asleep. Also it is
harder to relax and to think of the bed as a place to sleep.
- Do not take naps. It will throw your
sleep cycle off.
- Avoid bedtime snacks especially grains
and sugars.
- Such foods raise blood sugar and
inhibit sleep.
- Sleep in a dim or complete darkness
room. Light in the room can disrupt the circadian rhythm and pineal
gland's production of sleep aid melatonin and serotonin.
- Avoid as many drugs as possible. Some
medications, both prescription and on-the-shelf may have effects on
sleep.
- Avoid caffeine.
- Avoid alcohol. Alcohol will keep you
away from quality sleep.
- Take a hot bath. When body temperature
fall, it facilitates sleep.
- Start a sleep routine. Ten to fifteen
minutes before sleep, lie down listen to relaxing music or read
something soothing for sleep.
|
