Sleep is absolutely necessary to maintain a perfect physical and mental balance, and cool and courageous stand against the work of the new day.
These tips will help to reconcile:
- Try getting in and out always at the same time. The habit will help you sleep. Do not lie or try to sleep until you are sleepy.
- Do not sleep during the day. In the morning, limiting the time spent in bed without sleeping. Do not use your bedroom during the day.
- Exercise daily earlier in the day. Do not play exercise right before bedtime.
- Take adequate exposure to sunlight during the day.
- Avoid heavy meals at bedtime, but neither go to bed hungry. A glass of warm milk may help sleep.
- Stop smoking (originally the dream gets worse, then recover).
- Drink only caffeine in the morning and in limited quantities.
- Do not drink alcohol, at least four hours before bedtime. Excessive intake of alcohol while drowsy, causes frequent nighttime awakenings.
- Keep the room sleeping under optimal conditions (no noise, temperature about 20 °, without too much light, etc.)..
- Perform rituals before going to bed (brush teeth, wash ,…). A warm bath before bedtime will help you relax.
- Empty your bladder before bedtime.
- Distract yourself from your preferred way the concerns of the day, at least 2 hours before bedtime.
- At bedtime practice a relaxing activity like listening to soft music, read simple texts and relaxing …
- Sleep with comfortable clothing that does not disturb or tighten.
- If you have them, make sure that the devices (glasses, hearing aids, walker ,…), are next to the bed.
- Try to take medicines that trigger activity, such as urination (diuretics), as early as possible to prevent nighttime awakenings.
- Ask your doctor if any of the medicines you are taking might keep you awake and, if so, if you can substitute another.
- If you wake up in pain, ask your doctor for the same treatment.
- If you ever use drugs to sleep, try to be for a limited time. If this time is prolonged for some reason, relax any of the weekdays.
- Follow your doctor’s advice.
