Quality Sleep is essential for great health
A Sleep Schedule
Try to wake up and go to bed the same time every day, even on weekends, holidays and days off. Consistency will reinforce your body’s rhythmic cycle and will help to promote better sleep at night.
If you can’t fall asleep within about 15 minutes, get up and do something relaxing. Then go back to bed when you’re tired.
If you find yourself stressing over falling asleep, you will most definitely find it difficult to nod off.
You must make sure your room is appropriate for sleeping.
So this usually means a cosy, dark and quiet environment. Consider using room-darkening shades, earplugs, a blanket or any other things to create your perfect place that suits your needs.
A good mattress and pillow are crucial to having a better sleep too. Everybody has different comfort needs, so choose what feels best for you.
If you share your bed, make sure there’s enough room for you and your bed-mate. And if you have children or pets, be sure to set limits on how often they sleep with you, if at all.
Melatonin is a natural hormone that helps regulate the ‘sleep-wake’ cycle. Not only does it help some people fall asleep, it also enhances the quality of their sleep. Supplements like melatonina comprar are very popular as a form of aid.
Melatonin comes in two forms – extended release and immediate release. If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, then immediate release may be bestB
Regular physical activity can help you sleep better. It can help you to fall asleep faster and enjoy a deeper sleep. Timing is important though. If you exercise too close to bedtime, your body may feel too awake to fall asleep, so try exercising earlier in the day.
Watch What You Eat And Drink
Don’t go to bed either hungry or too full – your discomfort may keep you up. Also, try not to drink too much before you go to bed otherwise you’ll be waking up having to go to the toilet.
Nicotine, caffeine and alcohol aren’t too good if you wish to get a good night’s sleep. The stimulating effects of nicotine and caffeine take hours to wear off and can cause havoc on your sleep.
Avoid Daytime Naps
Long daytime naps can interfere with night time sleep. This is additionally bad if you’re struggling with insomnia or poor sleep quality at night.
If you decide to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
If you work nights, then the rules won’t apply to you. In this case, keep your windows covered so that the sunlight won’t enter and disrupt your ‘daytime’ sleep.
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The material provided on this site is for educational purposes only. None of the recommendations is intended to replace the advice of your physician. You must seek advice from a competent medical professional regarding the applicability of any recommendations with regard to your symptoms or health condition. Only a qualified medical professional can give you the correct advice and treatment for your medical condition.