1/3/2023 0 Comments Insomnia hoursDon’t use your bed for anything other than sleep and sex.Read a book, listen to music, or take a bath. To cover up sounds, try earplugs, a fan, or a white noise machine. If light is a problem, use a sleeping mask. Make your bedroom comfortable: dark, quiet, and not too warm or too cold.But a light snack before bedtime may help you sleep. Don't eat a heavy meal late in the day.Experts suggest exercising at least 3 to 4 hours before bed. Try not to work out close to bedtime, because it may make it hard to fall asleep. Alcohol can make you wake up in the middle of the night and hurt your sleep quality. Caffeine and nicotine are stimulants and can keep you from falling asleep. Avoid caffeine, nicotine, and alcohol late in the day.Their light can make it harder to fall asleep. Don’t use phones or e-books before bed.Try not to take naps during the day, because they may make you less sleepy at night. Go to sleep at the same time each night, and get up at the same time each morning.Good sleep habits, also called sleep hygiene, can help you beat insomnia. Slow reaction time that can lead to a car crash.A higher risk of falling, if you’re an older woman.A higher risk of health problems like high blood pressure, obesity, and depression.If insomnia is keeping you awake, you could have: It’s also crucial for learning and keeping memories. Our bodies and brains need sleep so they can repair themselves. This can help you change the things you do that make insomnia worse and learn what you can do to promote sleep. Your doctor might also suggest behavioral therapy. They might have side effects, and they tend to work less well over time.įor chronic insomnia, you’ll need treatment for the conditions or health problems that are keeping you awake. Medicines that work quickly but briefly can help you avoid problems like drowsiness the next day.ĭon’t use over-the-counter sleeping pills for insomnia. If it’s hard for you to do everyday activities because you’re tired, your doctor may prescribe sleeping pills for a short time. You might also have special tests at a sleep center. They may talk to your bed partner about how much and how well you’re sleeping. They might tell you to keep a sleep diary for a week or two, keeping track of your sleep patterns and how you feel during the day. Your doctor will do a physical exam and ask about your medical history and sleep history. Working night shifts or shifts that rotate. Young and middle-age African Americans also have a higher risk. Insomnia affects women more than men and older people more than younger ones.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |