Tips for Sleeping Problem disorder | Sleeping Apnea | Insomnia
Sleeping is vital for health but now-a-days most of people face insufficient or disturbed sleep during nights because of several factors like stress, family responsibilities, worries about future, unexpected challenges, excessive use of electronic gadgets unmindful of time etc. Less or insufficient sleep leads to bad skin, bad hair, hormonal imbalances, loss of memory, fatigue, body pains and a host of other health problems. Your mood also suffers affecting your relationship with others leading to depression. If you are suffering from sleeping apnea, there are many ways you can take to change your behavioral pattern and lifestyle to help you get sufficient sleep. Here are ten tips which will help you in beating insomnia.
Sleeping Tips For Healthy Life:
1. Set A Sleep Schedule And Then Stick To It:
Set a time to sleep and wakeup. Stick to a sleep schedule of the same bedtime and wake up time, regularly even on the weekends. Being consistent with your sleep and waking times can aid in sleep quality in the long run.
2. Turn Off Your Electronic Gadgets:
Nowadays electronic gadgets have become one of the reasons that keep us awake till late night. So keep all your gadgets like tablet and phone etc. in silent mode or turnoff and put them away from your bed. And also remove TV, computer from the bed room. Avoid bright light before going to bed.
3. Limit Your Food And Beverages Before Bed:
Avoid large meals within two to three hours before you bed. Try to skip caffeine and alcohol these can definitely contribute to sleeping problem. Alcohol may be help you get sleep faster but after its sedative effects wear off, your sleep patterns will suffer erratically. Add fresh fruits and vegetables in your diet. These reduce the problem of insomnia.
4. Stop Smoking:
Nicotine is a stimulant, so it prevents you from falling asleep. Smokers also spend less time in deep sleep and more time in semi-conscious trance than nonsmokers.
5. Set Your Bed Room Environment:
The ambience of your bed room should be conducive to resting and relaxing. Don’t sit on bed to do some work and surf the internet, or watch TV. Make bed room silent, peaceful, free from noise and keep the bedroom room in dim light; keep the bed room temperature at about 74 °F.
6. Exercise Daily:
Regular exercises help you to improve the length and quality of your sleep but not before two to three hours of bedtime. Regular exercises reduce mental stress and help to good sleep. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided.
7. Avoid Day Time Naps:
Try to avoid long day time naps because it increases the problem of night sleep. If you want to take rest during the day time, limit yourself up to 30 minutes.
8. Get Out Of Bed If You Really Can't Sleep:
If you’re not sleep after 20 minutes of getting on to bed, just get out of bed and do something like reading a book, meditate, listen to quiet music, or take a warm bath, deep breathing and visualization.
9. Free Your Mind:
Put aside your worries, works, touchy discussions 2 to 3 hours before bedtime. Jot down what's on your mind and then set it aside for dealing them the next day.
10. Get Relaxed In Hot Water Bath And Shower:
Take hot bath 90 minutes before bed; it improves the quality of sleep and helps to get deeper sleep and also makes you hit the sack faster.
11. Don’t Use Medicines To Get Sleep:
Scientific reports confirm that sleep inducing medicines may raise the different kinds of health issues. If you encounter insomnia (chronic and acute) or sleep disorders, you should consult the health practitioner immediately to get a proper advice and medications. Don’t use any medication without doctor’s prescription.