What´s the best sleeping methods?!


Question:

What´s the best sleeping methods?


Answers:

Hi Moraima, the key often lies in changes to your routine during the day and when you go to bed. Try these steps:

* Limit your time in bed. Too much time in bed can promote shallow, unrestful sleep. Try to get up at the same time each morning, regardless of when you went to bed.

* Avoid "trying" to sleep. The harder you try, the more awake you'll become. Read or watch television until you become drowsy and fall asleep naturally.

* Hide the bedroom clocks. Set your alarm so that you know when to get up, but then hide all clocks in your bedroom. The less you know what time it is at night, the better you'll sleep.

* Exercise and stay active. Get at least 20 to 30 minutes of vigorous exercise daily, preferably 5 to 6 hours before bedtime. And keep yourself busy ó boredom also can lead to insomnia.

* Avoid or limit caffeine, alcohol and nicotine. Caffeine and nicotine can keep you from falling asleep. Alcohol can cause unrestful sleep and frequent awakenings.

* Reset your body's clock. If you fall asleep too early, use light to push back your internal clock. In the evenings, go outside in the sun or sit near a bright light.

* Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of over-the-counter products to see if they contain caffeine or other stimulants (such as pseudoephedrine).

* Don't put up with pain. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control your pain while you're sleeping.

* Find ways to relax. A warm bath or light snack before bedtime may help prepare you for sleep. Having your partner give you a massage also may help relax you. Hypnotherapy or Hypnotherapy tapes and CDs are valuable tools to relax you.

* Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to 45 minutes.

* Minimize sleep interruptions. Close your bedroom door, or create a subtle background noise, such as running a fan, to help drown out other noises. Keep your bedroom temperature comfortable, usually cooler than you keep your bedroom during the day. Drink less before bedtime so you won't have to go to the bathroom as often.
Jason Homan




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