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Title : How To Get A Good Night's Sleep
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How To Get A Good Night's Sleep

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How To Get A Good Night's Sleep

Drugs are not always the best solution for insomnia. Some strategies simple lifestyle changes can help:

Keep up

Go to bed and get up at the same time every day. the sleep-wake patterns natural body, called circadian rhythms, may be interrupted by sudden schedule changes. Maintain a regular sleep schedule helps train the body for sleep at the desired time.

sleep when you are sleepy

Go to bed when you're tired, but if you find you can not sleep, get out of bed. Go to another room and watch TV or read a book. When you're really sleep, go back to bed.

Choose the right soundtrack

Use a fan or white noise generator in the bedroom to create a soothing sound and help mask other noises.

Reduce caffeine and alcohol

Do not drink anything with caffeine after noon. Avoid alcohol late at night, or give it up completely for a while. Although alcohol acts as a sedative, altering the normal sleep patterns and cause awakenings during the night later.

See the light

Exposure to light can suitably programmed change the sleep-wake cycle of the body. People who wake up earlier than they would like to minimize the light of the morning with heavy curtains or comfortable visors and maximize their exposure to bright light at night before bed. People who have trouble falling asleep at bedtime and then tend to fall asleep in the morning can change their previous rates with the reverse strategy.

Try warm milk before bedtime

This old advice seems to help some people. The effect may be purely psychological - but so what if it works? There may also be a physiological explanation. The hot drink can temporarily increase the core body temperature, and the subsequent drop in temperature can accelerate sleep

Check your medications

Many medications can cause insomnia, so ask your doctor or pharmacist about all the medicines you take. For example, decongestants that many people take before bedtime can have a stimulant effect.

Do not self-medicate

There is little evidence that supplements and other "sleeping pills" over-the-counter are effective. In some cases, there are safety concerns. antihistamines, sleeping pills, in particular, have a long duration of action and can cause daytime sleepiness.

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