Bad sleep can meant being unable to sleep, waking up too early,waking up during the night for long stretches, not feeling refreshed after a night’s sleep.if you have poor sleep, especially over a long period of time, it can affect your life in several ways,as it can lead to tiredness, poor concentration, depression and anxiety, a worse quality of life. So the majority of insomnia symptoms are due to life events rather than physical ailment such as stress,anxiety, too much smoking and drinking, watching TV and playing in our phones before going to bed. Having trouble falling asleep? Waking up early and not being able to sleep again? Well here are my tips for getting a better night’s sleep without using medicines.
1.Day time habits: set a specific time for each day to wake up and go to sleep. I start waking up each day at 7am. Exercise at daytime to get tired before going to bed. Don’t work in your bedroom, so just keep it for sleep and don’t take snacks all day long.
2. Bed time habits: seek not to watch television or play on your mobile while in bed time. And what it does is that the melatonin that we generate which is the hormone that makes us feel sleepier. Evite big meals in the evening before going to bed. Evite alcohol,drinks and special smoking as it will stimulate you. So you are not going to fall asleep. Also worth mentioning is that some prescribed medicines can interfere with your sleep as well. So if there are symptoms suddenly and something new has been prescribed, talk to your pharmacist and they can check for you.
3. Have an environment in your bedroom: which is often overlooked. Have your bedroom at the right temperature and the best temperature between 15.5°- 20°has been found.use thick curtains to cover the morning sun or light from street lights and eventually use the right bedding throughout the year.
saranya 