It is extremely painful not to have a good sleep. Fortunately, there are several ways you can try to improve your sleep. These suggestions are not magic treatments. You should follow them.
How to deal with sleep problems?
This is a good advice for all those who are troubled by sleep disorders:
1. Sleep regularly. Get up at the same time every morning, even if you didn’t sleep well the night before yesterday. Don’t go to bed during the day, don’t go to bed early, to get more sleep time – you’re probably just lying in bed thinking. I don’t go to bed until I’m tired at night.
I do some physical exercises during the day. This helps make your body more tired and easier to fall asleep at night. Exercise is good for your body. Research shows that exercise itself can fight depression.
3. Don’t exercise for two hours before going to bed. This is because exercise “activates” your body, and it may be difficult to sleep later
4. Avoid watching disturbing or violent movies before going to bed
5. Don’t drink caffeinated drinks (tea, coffee, cola) after 6:00 in the evening. Caffeine is a stimulant and will hinder sleep.
6. Drink herbal tea or milk drinks in the evening. Herbal tea does not contain caffeine and milk drinks, which are considered to be helpful for sleep. Note that chocolate or cocoa milk drinks contain caffeine.
7. Avoid eating within two hours before going to bed. It is difficult to fall asleep when you are full.
8. Don’t drink at night. Alcohol is a sedative. It’s not a good idea to use it to solve sleep problems. Because alcohol can’t help you sleep peacefully. In addition, alcohol makes your urine increase, which further disrupts sleep. Unfortunately, quite a few people with depression have alcohol problems, and use alcohol to help them sleep.
9. Create a comfortable sleeping environment. Do not put TV and radio in the room.
10. Sprinkle essential oil, such as lavender essential oil, on the bathroom or pillow, which can help you relax.
11. Learn relaxing skills from books or tapes and apply them to practice. Reading in bed can help some people, but it may also hinder others from sleeping. If you really choose to read in bed, read a relaxing book or magazine.
If you can’t sleep or wake up in the middle of the night, try the following methods:
1. At least two hours before going to bed, write down the reasons why you can’t sleep quietly. Then write down how you will solve these problems.
2. If you find yourself thinking in bed, tell yourself that everything is under your control, but thinking about it now is useless.
3. If there is a new situation at night, write it down and remember to solve it tomorrow.
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