Tips for Better Sleep

deep-sleepWe know that good sleep can improve our healthy, because during sleep our body and mind rested and replace damaged cell. If you have trouble with sleep (insomnia) you should try to treat it soon or it will givie bad effect to your health.

I found useful tips from Simeon Margolis, M.D., Ph.D about how to make your sleep better. The following sleep tips, compiled from various sources, may prove helpful to people with insomnia problem.

  • Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
  • Develop a bedtime routine.
  • Keep regular bedtime hours.
  • Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.
  • Count sheep or count backwards from 100 to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place when you’ve been lying in the bed but not able to sleep. I know this old technique but sometimes it works.
  • Avoid alcohol right before bedtime
  • Try to get up at the same time every day rather than sleeping in on weekends.
  • Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
  • Use earplugs for extreme quiet.
  • If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn’t contain caffeine).
  • Avoid stimulating reading or television shows late at night.
  • And you can try this :  a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns it off automatically).

If the insomnia persists after you do those tips, check with your doctor to make sure some underlying health problem (such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease). Have a nice sleep.

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