Helpful Tips to Avoid Insomnia

Here are tips to Avoid Insomnia :
• Stay on schedule sleep. Keep your bedtime and wake consistent from day to day.
• Get up out of bed when you are not sleepy. Go to bed as many times as necessary to get enough rest, then get up. If you can not sleep, get out of bed after 20 minutes and do something relaxing, such as reading.

• Avoid over-exert yourself to sleep. The more you try to sleep, you actually will be more awake. Read a book or watch TV in a different room until you start to feel sleepy, then move to the bed.
• Use the bed and bedroom only for sleep and sexual activity. Do not read, watch TV, work or eat in bed.
• Find a way to calm down. Warm water bath can be done in preparation for bedtime. Ask your partner to massage to help you calm down. Create a calming bedtime ritual. such as reading, listening to soft music, breathing exercises, yoga or prayer.
• Avoid or limit your napping. Naps can cause you to have difficulty sleeping at night. If you can not nap, try to limit your nap time is no more than 30 minutes and do not nap after 3:00 pm.
• Make the bedroom as comfortable as possible for sleep. Close your bedroom door or soft voices create a stable, such as fan noise to drown out other noise that may be present. Keep your bedroom a comfortable temperature, the temperature is usually cooler than daytime temperatures. and dark. Do not place the computer or the TV in the bedroom.
• Sports and Stay Active. Do exercise for 20-30 minutes every day routine at least 5-6 hours before bedtime.
• Avoid or limit caffeine, alcohol and nicotine. Drinking coffee at lunch and smoking can make you difficult to sleep. Alcohol, causing drowsiness, but also causes restless sleep and frequent waking.
• Avoid eating and drinking a lot before bedtime. Snacks / light snack before bed is not a problem, but if you eat too much at night can disrupt your sleep. Do not drink too much before bed so you do not pee frequency as well.
• Health Check. If you're in treatment, consult your doctor whether your medication can cause insomnia. Also check the packaging labels of drugs over-the-counter to see if it contains caffeine or other stimulant ingredients, such as pseudoephedrine.
• Strong Hold Never Airs Pain. If the pain bothers you, make sure the painkillers you are taking is effective enough to relieve your pain during sleep.
• Hide Hours Room. Put the alarm so you know when to get up, but hide all the hours that may exist in your room, including watches and mobile phones. Your ignorance of what time it will be, then you can sleep soundly.

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