How can we get the sleep we need? Here are some ideas:
1-Be active during the day: Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don't work out too close to bedtime because exercise can wake you up before it slows you down.
2-Avoid alcohol and drugs: Drugs and alcohol disrupt sleep, increasing a person's chance of waking up in the middle of the night.
3-Say goodnight to electronics: Experts recommend using the bedroom for sleep only. If you can't make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out.
4-Keep a sleep routine: Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect. So unwind every night by reading,spending time with a pet, writing in a journal, playing Sudoku, or doing anything else that relaxes you.
5-Expect a good night's sleep: Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you'll lie awake staring at the ceiling. Instead of worrying that you won't sleep, remind yourself that you can. Say, "Tonight, I will sleep well" several times during the day.
*Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it's affecting your mood or performance, talk to your doctor.
No comments:
Post a Comment