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19 years
I am not sleeping well at night what could help? Plzz and thx in advance
Apr 28, 2014
2nd opinion

Dr. Rania Mousa General Medicine
These are some tips to sleep better :
1-Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired.
2-Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
nicotine, caffeine and alcohol deserve caution, too.
3-Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed.
4-Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
5-Limit daytime naps,If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.
6-Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep and let it be earlier in the day.
7-manage stress when you have too much to do ,and too much to think about , your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress
8-Lastly if nothing cure your insomnia contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
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