- Adjustable bed. The first step to treat your sleep problem before taking OTC drugs is to make your sleep zone as comfortable as possible through inclusion of adjustable bed. With patented massage delivery system, some adjustable beds offer massage feature that could calm your mind.
- Keep bed time to schedule and wake up at the same time. Going to bed and getting up roughly at the same time reinforces your body's sleep-wake cycle. Choose a time when you normally feel sleepy and stick to the schedule even on weekends when it may be tempting to sleep late. By adopting this habit, you should be able to wake up naturally without an alarm.
- Avoid stimulants. Mild stimulant like tea and coffee may help you to stay awake especially during exam period, but its use in long term could probably lead to insomnia. Avoid caffeine use in the evening as it may interfere a restful sleep by increasing the number of times you will wake up during the night.
- Limit naps. Some people are having the misconception that napping is the best way to catch up on missed sleep. Actually, it is important for us to maintain our natural sleep-wake rhythm only at night. However, for those that really need a daytime nap, remember to keep it short for ten to twenty minutes in early afternoon.
- Create a restful sleeping environment. Maintain your circadian rhythms by keeping your bedroom cool, quiet, and dark.
- Write away worries and stresses. In this modern days, we could be burdened with stress by heavy schedule and multiple tasks. These self- induced stresses could be solved by making a list of tomorrow's task to complete in the next day. Relaxation clears your worries in mind, hence meditation and activities like listening to relaxing music can help you with your sleep.
Other solutions like exercise regularly and cognitive therapy can provide you with a refreshed mind all day long. Hence, a regular sleep schedule and healthy lifestyle can make a significant difference in your sleep quality.
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