Sleep deprivation can lead to forgetfulness and problems in concentration. To sleep better, consider these suggestions:
• Limit time in bed: Spending too much time in bed usually disrupts sleep in the middle of the night.
• Don’t try too hard to sleep: Read or
watch TV until you become drowsy, and then go to your bedroom to fall
asleep naturally. Try to maintain a regular time for going to bed and
for getting up.
• Hide the clock: A visible readout of how long you’ve been unable to sleep may worry you needlessly.
• Avoid/limit caffeine, smoking and
alcohol: Caffeine is a stimulant. Nicotine also can interfere with
sleep. And although alcohol is a depressant and may help you doze off,
it can disrupt restful sleep.
• Exercise and stay active: Regular
physical activity and exercise contribute to a restful sleep. Aim for 30
minutes or more of exercise on most days. Avoid exercising too close to
your bedtime so it doesn’t interfere with your sleep.
• Watch what you eat before you sleep: A
light snack may help you relax before sleeping, but avoid heavy meals
and foods that could cause heartburn. Drink less liquid before bedtime
so that you won’t have to go to the bathroom as often.
• Avoid or limit naps: Daytime naps can
make it harder to fall asleep at night. If you really need a nap, limit
it to 30 minutes or less.
• Check your medications: Ask your doctor
if any of your medications — both prescription and nonprescription —
may contribute to insomnia.
No comments:
Post a Comment