Sleep hygiene that can help any one to prolong the hours they spend sleep,although most of the people affected by insomnia or difficulty falling asleep at night.
1.Create sleep friendly bedroom for that maintain the room temperature adequate,maintain good mattress is the key to a good night's rest,colours of your room walls can influence the quality of sleep,keep noice down and sleep in total darkness.
2. caffeine which stimulates central nervous system,that can keep you awake.Use only 6 hours before bed time.
3. Smoking also stimulate so do not use to close to bedtime.
4.Alcohol may bring on sleep, after few hours it's act as stimulant.It also interfere night time melatonin production which is the keystone of body sleep rhythm,better to avoid drinking within 3 hours of bedtime.
5.Avoid drinking too many liquids in the evening it may increase the frequency of urination at night.
6.Do not go to bed with fullstomach or hungry,better with no food after 8pm.
7.Take warm milk with honey. Milk contains the sleep inducing amino acid tryptophan,which increases the amount of serotonin, a hormone that works a natural sedative in the brain.Honey tranmit this hormone to the brain.
8.It is best to consume a light meal few hours before bed to ensure proper digesion and sound sleep.
9.Trun your clock face away from you watching the clock when u are trying get sleep, because it may increase the stress.
10.Go to bed when you are truely tired.
11.Try to go to sleep and get up at the same time everyday even in the holidays.
12.Be smart about napping, limit the naps to 15- 20 minutes in the early afternoon.
13.Follow some relaxation techniques before bed time is easy way to get deep sleep.
-close your eyes and take deep breaths making each breath deeper than the last.
-visualize a peaceful restful place.
14. Postpone worring and thought-provoking ideas.
2. caffeine which stimulates central nervous system,that can keep you awake.Use only 6 hours before bed time.
3. Smoking also stimulate so do not use to close to bedtime.
4.Alcohol may bring on sleep, after few hours it's act as stimulant.It also interfere night time melatonin production which is the keystone of body sleep rhythm,better to avoid drinking within 3 hours of bedtime.
5.Avoid drinking too many liquids in the evening it may increase the frequency of urination at night.
6.Do not go to bed with fullstomach or hungry,better with no food after 8pm.
7.Take warm milk with honey. Milk contains the sleep inducing amino acid tryptophan,which increases the amount of serotonin, a hormone that works a natural sedative in the brain.Honey tranmit this hormone to the brain.
8.It is best to consume a light meal few hours before bed to ensure proper digesion and sound sleep.
9.Trun your clock face away from you watching the clock when u are trying get sleep, because it may increase the stress.
10.Go to bed when you are truely tired.
11.Try to go to sleep and get up at the same time everyday even in the holidays.
12.Be smart about napping, limit the naps to 15- 20 minutes in the early afternoon.
13.Follow some relaxation techniques before bed time is easy way to get deep sleep.
-close your eyes and take deep breaths making each breath deeper than the last.
-visualize a peaceful restful place.
14. Postpone worring and thought-provoking ideas.
