When i m tired i cant sleep directly i have to watch films or smthng to sleep any solution??
May 15, 2013
Watching TV at night in bed or using tablets also will stimulate you and will become harder for you to fall asleep.
Follow these tips and get ready for a good night sleep.
•
1: Get Comfortable
Try sleeping in a quieter room, or wear earplugs. The best sleep environment is one that is dark, quiet, comfortable, and cool,You should also use your bedroom only for sleep No work, no eating, no television(might be your cause of not falling asleep directly as Dr karam said)
2-Limit Caffeine and Alcohol:
Limit your coffee intake to two cups a day. don't consume foods or beverages that contain caffeine after 5-6 pm(like coffe,tea,chocolate,cola...
3- Keep a Normal Schedule
Perhaps the most important rule for people with insomnia is to keep a strict sleep-wake schedule, even on weekends. If you can't sleep one night, get up at your usual time the next morning and DONT TAKE ANY NAP
4- Establish a Bed Time Ritual
A hot bath taken two hours before bedtime is a wonderful way to relax your body and make it ready for sleep
5- Try a Little Sugar
You should finish eating two or three hours before bedtime.little amount of sugary foods eaten about 30 minutes before bedtime can actually act as a sedative,you can try 1 tablespoon honey with milk before 30 min of sleeping
6- Have a Bedtime Snack
High carbohydrate, low-protein bedtime snacks can make sleeping easier.
7-some medicines may help but are prescribed under docor eye and after making all the guidlines of sleeping habits
8-dont think of anything before sleep ,thinking disturb sleeping ,try to shut your thoughts by reviewing some holy ryhmes, counting anything that is memoriable that inhibits thinking and solving your problems in bed
Try sleeping in a quieter room, or wear earplugs. The best sleep environment is one that is dark, quiet, comfortable, and cool,You should also use your bedroom only for sleep No work, no eating, no television(might be your cause of not falling asleep directly as Dr karam said)
2-Limit Caffeine and Alcohol:
Limit your coffee intake to two cups a day. don't consume foods or beverages that contain caffeine after 5-6 pm(like coffe,tea,chocolate,cola...
3- Keep a Normal Schedule
Perhaps the most important rule for people with insomnia is to keep a strict sleep-wake schedule, even on weekends. If you can't sleep one night, get up at your usual time the next morning and DONT TAKE ANY NAP
4- Establish a Bed Time Ritual
A hot bath taken two hours before bedtime is a wonderful way to relax your body and make it ready for sleep
5- Try a Little Sugar
You should finish eating two or three hours before bedtime.little amount of sugary foods eaten about 30 minutes before bedtime can actually act as a sedative,you can try 1 tablespoon honey with milk before 30 min of sleeping
6- Have a Bedtime Snack
High carbohydrate, low-protein bedtime snacks can make sleeping easier.
7-some medicines may help but are prescribed under docor eye and after making all the guidlines of sleeping habits
8-dont think of anything before sleep ,thinking disturb sleeping ,try to shut your thoughts by reviewing some holy ryhmes, counting anything that is memoriable that inhibits thinking and solving your problems in bed
•
