Can't sleep through the whole night? Is it difficult to fall asleep?
You may need to improve your Sleep hygiene!
"Sleep Hygiene" is the term used to describe good sleep habits. Following these habits may provide long term solution to your sleep difficulties.
1. Consistency:
Your body needs to be trained how to sleep well, and for that reason needs to go to bed and wake up around the same time every day, including weekends and holidays.
2. Sleep when sleepy:
Only try to sleep when feeling sleepy. If after 20 min or so cannot fall asleep, get up walk around, do something boring and try again. Avoid doing something too stimulating or entertaining.
3. Caffeine and nicotine:
Both substances are stimulants, so you might want to avoid them for at least 4-6 hours before bed time.
4. Alcohol:
IS better to avoid alcohol drinks for at least 4-6 hours before bed, as it interrupts the quality of sleep.
5. Bed is for Sleeping:
Do not use bed to watch TV or work on your laptop. The bed is only for sleeping and sex, and your body/brain needs to learn this.
6.Exercise:
Regular exercise is always a good idea. Try not to be to strenuous and to be around 4 hours before sleep time.
7. Dinner:
Do not go to bed hungry, do not eat too heavy before bed. Dinner should be healthy and balanced, if still hungry before bed, try a small snack.
8. The bedroom:
Your bedroom must be dark, clean. There should not be any distractions (TV, Office work). Invest in a good, comfortable mattress. Remember your bedroom is a place to relax and dream, your body deserves a good place to rest.
9. No Screens:
Turn off the TV, laptop, tablet, or phone at least 30min before bed time. Your brain needs time to shut off before falling asleep, and the bright lights from the screens just wake him up.
Still having sleep issues, There are more ways to address this problem. Book an appointment.