Attempt to create a relaxing bedtime routine.These devices include TV’s, smartphones, tablets and computers Avoid using backlit devices an hour before going to bed.This should encourage falling asleep more quickly Only retire to your bed when you feel tired, even if this means staying up later.Avoid eating a big meal a couple of hours before going to bed.Avoid alcohol and smoking, particularly shortly before bedtime.Avoid caffeine for at least three to four hours prior to bedtime.This should make it easier to get off to sleep at night This routine should try to be enforced even if you feel you haven’t had enough sleep. Set a specific time for waking up each morning.It is recommended not to exercise vigorously within four hours of the proposed sleep time However, avoid exercising immediately before attempting to sleep. Partake in at least 30 minutes of physical activity each day, such as walking, jogging or cycling.Details of these methods are outlined below: These small changes have proven to significantly improve the quality and length of sleep for many people. These changes generally revolve around your daytime and bedtime habits, and by making alterations to the bedtime environment. In many cases, insomnia can be improved by making simple lifestyle changes. Insomnia does not need a diagnosis if it is short-term and caused by a known reason such as a recent bereavement or occasional shift work. A sleep diary will involve making a note of the times you go to sleep and wake up, how long it took to fall asleep, and the number of times you awoke during the night. In most cases, your doctor will ask you to keep a sleep diary for a couple of weeks, which will help them gain further insight into your sleeping patterns. Your doctor will also try to establish whether any underlying health conditions may be causing insomnia such as depression or anxiety. They will also review your medical history to check for any medication that may be contributing to your trouble sleeping. To perform an informed diagnosis the doctor will ask relevant questions regarding your sleeping routine, caffeine and alcohol intake and general lifestyle habits, such as exercise and diet. It is recommended to visit your doctor if you are regularly finding it difficult to get to sleep, or to stay asleep during the night. This can easily lead to relationship problems with family, friends and colleagues. This persistent form of insomnia will likely impact on a sufferer’s quality of life, affecting mood, temperament and energy levels. However, for others, the condition can last for months or years at a time. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |