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A few months ago, I had a terrible time sleeping and getting up. After a party one night, I slept late and for the next 20 days, couldn’t get my sleeping pattern back on track. • I fell asleep very late every night at around 3 AM and wasn’t able to get up till at least 11 AM each day. • For someone like me who usually sleeps by midnight and gets up at 6 AM, I didn’t enjoy this.
Now a days many young fellows and elder ones are suffering from insomnia which is sleeplesness. • This may be due to their daily routine or profession. • Taking medication is not the permanent solution to it. • By following some of the remedies which I have presented in this presentation may enhance your health by giving sufficient sleep • Hope these tips may increase your happy moments in life..
Stick to a schedule. • Mum was right when she set a time we always had to go to sleep as kids. Sticking to a schedule allows your body to set its internal rhythm so you can get up at the time you want, consistently, every single day. Also, make sure you try to keep the same schedule on weekends too, otherwise the next morning, you’d wake later and feel overly tired.
Sleep only at night. • Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.
Exercise. • Its actually known to help you sleep better. Your body uses the sleep period to recover its muscles and joints that have been exercised. • Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. • Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.
Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles. • Avoid eating just before bed. Give yourself at least 2 hours from when you eat to when you sleep. This allows for digestion to happen (or at least start) well before you go to sleep so your body can rest well during the night, rather than churning away your food.
Avoid caffeine. It keeps you awake and that’s now what you want for a good nights sleep. We all know that. • Read a fiction book. It takes you to a whole new world if you really get into it. And then take some time to ponder over the book as you fall asleep. I find as I read more and more, regardless of the book, I get more tired at night and so find it easier to fall asleep. Different for others?
Have the room slightly cooler. • I prefer this to a hot room. I prefer to turn off the heat and allow the coolness to circulate in and out of the windows. If I get cold, I wear warmer clothes. It also saves on the bills as you are not going to require the heat all night long
Sleep in silence. I find sleeping with no music or TV on more easy and restful. I guess others are different, but sleep with no distractions is best for a clearer mind.Avoid alcohol before bedtime. Its a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal from the alcohol, causing nighttime awakenings and often nightmares for some people.
Set a regular bedtime. • Go to bed at the same time every night. Choose a time when you normally feel tired, so that you dont toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
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Wake up at the same time every day. • If you are getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake time even on weekends.
Keep the room as dark as possible. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles. This has been documented in studies surrounding circadian rhythms • Avoid sleeping on your stomach.Avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains. If you must, bend one arm upwards and place it under your pillow. This will help alleviate stress on your back and neck by slightly propping up your body on one side.
Change your sleeping position. • You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you are doing, but it is possible and it can make a considerable difference. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
Maintain your mattress. • Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it's time to go mattress shopping. You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
Discovering your optimal sleep schedule • Find a period of time (a week or two should do) when you are free to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you’re sleep deprived, it may take a few weeks to fully recover. But as you go to bed and get up at the same time, you’ll eventually land on the natural sleep schedule that works best for you.
Remove your sunglasses in the morning and let light onto your face.Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, move your desk closer to the window.
Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed. • Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.
Turn off your television and computer • . Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
Visit your doctor. • The last remedy is visiting your doctor • If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
Thank you • Please send your experience in getting sleep ,that may be useful to many youngsters. • Shiva.pharmacist@gmail.com
