Insomnia has a negative effect on health.
If you have been suffering from insomnia for a long time, it is recommended to consult a specialist, because sleep disorders require timely and effective management.
Simple lifestyle changes can make a world of difference to your quality of sleep.
Follow these 10 tips for a more restful night.
- Keep regular sleep hours;
- Create a restful sleeping environment;
- Make sure your bed is comfortable;
- Exercise regularly – But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake;
- Cut down on caffeine – Instead, have a warm, milky drink or herbal tea;
- Do not over-indulge - Too much food or alcohol, especially late at night, can interrupt your sleep patterns;
- Do not smoke;
- Try to relax before going to bed. Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body;
- Write away your worries. If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day;
- If you cannot sleep, get up. If you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed;
Source:
https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
