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Key path
- Sleep problems are common (and disappointing), but improving your sleep hygiene can help you rest better at night.
- There are good places to establish a normal bedroom, create a comfortable sleep environment, and start to maintain a permanent sleep schedule.
- If you have a permanent sleep problems, consult a doctor or mental health professional who can help identify possible causes.
Supports a good night’s sleep learning and memory, emotional rules, cardiovascular and metabolic function, and removal of toxins from the body. Unfortunately, many people struggle with sleep.
Disease control and prevention centers (CDC) estimates that 70 million Americans deal with chronic problems of sleep. A poor sleep sleep can cause fatigue, concentration problems, mood, headache and more.
1. Make the normal of the sleeping time
The routine of bedtime means that you permanently perform activities that will end you for sleep. Repeating your routine every night will give your body a signal that it is time to rest.
The gold -time routines include some examples of activities:
- Some peppermint tea (which promotes soft)
- Taking a hot shower
- To be converted to pajamas comfortably
- Flossing and brushing your teeth
- Pulling some light
- Are reading some pages of a book
- Listen to guided sleep meditation
2. Make sure your bedroom is comfortable
For example, your bedroom is a cool, dark place where there is no loud noise that prevents you from sleeping. If there is a light in your room, try to prevent it from blackout curtains or sleepy masks. You can also try a white noise machine or air plugs to drown any sound.
Different oils in your room can also help to sleep. For example, the lavender has been shown to improve the quality of sleep in people suffering from sleep problems to breathe.
Try to avoid using your bed, watching TV, or working on your laptop during the day. This is because you do not connect your bed with activity, but with rest.
Invest in your bed
An old or uncomfortable maturity or pillow can result in sleep, back pain and neck pain. To avoid this:
- Choose a supportive bed and pillow: Sleep on the bed and the pillow that has considerable help and relief for your body.
- Find the standard bed: Some people like clothes or cotton sheets and relief because they are breathing materials.
3. Dig the blue light before bed
Your phone, laptop, and TV emissions blue light stimulates your brain and you can stop sleeping sleep. It is recommended that you stop using electronics at least an hour before bed.
4. Avoid food near bedtime
Sleeping on the whole stomach is often difficult. Of course, you don’t want to be hungry when you go to bed. Try to eat your last meal about two to three hours before the bed. If you are still hungry before going to bed, try to eat a light breakfast like fruits or some firecrackers.
5. Stop drinking water two hours before sleep
Before drinking water, it is often the case that you will get up in the middle of the night (maybe even many times) to go to the bathroom. Make sure you drink enough water throughout the day so that you can stop drinking at least two hours before night.
6. Avoid wine and caffeine before bed
Alcohol and caffeine are both energy stimulation as well as bladder stimulation. If you are having trouble sleeping, try to limit the amount of alcohol and caffeine in the day, but especially before bed.
Even some foods have caffeine, such as chocolate, so be careful what you are eating like a bedside breakfast.
7. Cut nicotine
Nicotine is another stimulus known to negatively affect the quality of sleep. In addition to its other health risks, such as cardiovascular disease and cancer, smoking is linked to insomnia, sleep deprivation (a condition in which breathes stops and resumes overnight), and other sleep disorders.
8. Stay permanent
At the end of the week, even try to sleep and wake up at the same time every day. Of course, it is natural that there are nights where you stay longer than usual, whether you are preparing next morning or entertaining at a social gathering. Okay if you fall off the track. Try to sleep next evening as usual.
It is recommended that most adults get seven to nine hours of sleep per night.
9. Wake up when you can’t sleep
In a few nights, gold or gold can be difficult. You can toss and turn, stare at the clock, count the sheep and get frustrated.
If you are tossing and turning for 20 minutes or more, get out of bed and work comfortably, such as reading books, journaling, listening to music, or considering. Then, back to the bed and try again.
10. Be physically vibrant during the day
The usual day of the day is as important as normal. Adding regular physical exercise to your routine can help you feel more tired at night and improve your sleep. Research also shows that exercise increases the effects of natural sleep hormone maileton.
Melton is also widely available in the form of a supplement or in some foods such as Tart Cherry.
11. Leave the blink of the day
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Find what works for you
Sleep hygiene refers to those habits that help you set up a good night’s sleep. Help better sleep you can improve your routine and your environment. But there is no one in size. It’s all about doing the best for you.
You may need to try different different ways to know that you give you the best sleep. However, improving sleep hygiene cannot solve sleep problems or mental health disorders.
If you are having trouble sleeping and you can’t find a healthy way to improve your sleep, it is better to talk to a doctor or mental health professional.
Possible causes of sleep problems
It is possible that other causes other than poor sleep hygiene are contributing to your sleep problems.
Common sleep disorders include:
- Insider: A condition in which people have difficulty falling or falling asleep
- Narcoliplai: A condition that causes the day to fall asleep and unexpectedly
- The syndrome of anxious legs: A condition that causes the desire to move your feet as a result of uncomfortable feelings in the body
- Sleep Shwasurodh: A condition that stops breathing at night and resumes, resulting in a limited oxygen in the body
Mental health conditions can also help in sleep problems. They include:
The symptoms you can also cause longer sleep than usual (for example, if you are sleeping for 10 hours a day and having trouble getting out of bed).
Some medicines can help in sleep difficulties, such as:
How are you sleeping
Try our sharp and free sleep quiz to help you decide whether some sleep problems can potentially be linked to sleep disorders.
This sleep quiz was medically reviewed by Shaheen Lucknow, MD, PhD, Phan.
How to find help
If you are experiencing minor sleep difficulties, it can help try the sleep tracking app like sleep watch. However, if your sleep problems are more severe and not getting better, try to meet the primary care doctor. They will give you a physical test, and examine your medical history, what are your sleep routines and your sleep problems.
Make sure to tell a doctor about any drugs, vitamins, or supplements, even if you are not sure they are interfering with your sleep.
Providing a complete picture of your health and lifestyle can help the doctor decide what changes you can make to get better sleep.
If you have a mental health condition that is playing an important role in your sleep problems, the doctor can send you to a mental health professional (such as a physician or psychologist). Even a doctor can send you to a sleep expert.
Sleep experts can diagnose sleep disorders and even improve your sleep quality. You can teach you a modification of academic or conduct. In some cases, it may be suggested that you take part in a sleep study. During a study, you sleep in a part of a lab that is established as a bedroom. An expert monitors your brain activity when you sleep and then diagnose any sleep disorders.
