2. • A few months ago, I had a terrible time sleeping and getting
up. After a party one night, I slept late and for the next 20
days, couldn’t get my sleeping pattern back on track.
• I fell asleep very late every night at around 3 AM and wasn’t
able to get up till at least 11 AM each day.
• For someone like me who usually sleeps by midnight and gets
up at 6 AM, I didn’t enjoy this.
3. • Now a days many young fellows and elder ones are suffering
from insomnia which is sleeplesness.
• This may be due to their daily routine or profession.
• Taking medication is not the permanent solution to it.
• By following some of the remedies which I have presented in
this presentation may enhance your health by giving
sufficient sleep
• Hope these tips may increase your happy moments in life..
4. Stick to a schedule.
• Mum was right when she set a time we
always had to go to sleep as kids.
Sticking to a schedule allows your body
to set its internal rhythm so you can get
up at the time you want, consistently,
every single day. Also, make sure you try
to keep the same schedule on weekends
too, otherwise the next morning, you’d
wake later and feel overly tired.
5. Sleep only at night.
• Avoid daytime sleep if possible.
Daytime naps steal hours from
nighttime slumber. Limit daytime
sleep to 20-minute, power naps.
6. Exercise.
• Its actually known to help you sleep better. Your body uses
the sleep period to recover its muscles and joints that have
been exercised.
• Twenty to thirty minutes of exercise every day can help you
sleep, but be sure to exercise in the morning or afternoon.
• Exercise stimulates the body and aerobic activity before
bedtime may make falling asleep more difficult.
7. • Taking a hot shower or bath before bed helps bring
on sleep because they can relax tense muscles.
• Avoid eating just before bed. Give yourself at least 2
hours from when you eat to when you sleep. This
allows for digestion to happen (or at least start) well
before you go to sleep so your body can rest well
during the night, rather than churning away your
food.
8. • Avoid caffeine. It keeps you awake and that’s now what
you want for a good nights sleep. We all know that.
• Read a fiction book. It takes you to a whole new world if you
really get into it. And then take some time to ponder over the
book as you fall asleep. I find as I read more and more,
regardless of the book, I get more tired at night and so find it
easier to fall asleep. Different for others?
9. Have the room slightly
cooler.
• I prefer this to a hot room. I prefer to turn off
the heat and allow the coolness to circulate in
and out of the windows. If I get cold, I wear
warmer clothes. It also saves on the bills as
you are not going to require the heat all night
long
10. • Sleep in silence. I find sleeping with no music or TV on more
easy and restful. I guess others are different, but sleep with
no distractions is best for a clearer mind.
Avoid alcohol before bedtime. Its a depressant; although it
may make it easier to fall asleep, it causes you to wake up
during the night. As alcohol is digested your body goes into
withdrawal from the alcohol, causing nighttime awakenings
and often nightmares for some people.
11. Set a regular bedtime.
• Go to bed at the same time every night. Choose a
time when you normally feel tired, so that you dont
toss and turn. Try not to break this routine on
weekends when it may be tempting to stay up late. If
you want to change your bedtime, help your body
adjust by making the change in small daily
increments, such as 15 minutes earlier or later each
day.
12. Beat Insomnia with
Visualization
There's nothing worse than laying awake throughout
the night, watching the clock tick away seconds
knowing you'll be a zombie the next day. When
insomnia's kicking your sleepy butt, use a self-
directed meditative visualization technique to quiet
the whir of a racing mind. Guest contributor Ryan
Irelan runs down how to beat insomnia with "Blue
Energy."
13. • Solve Problems in Your Sleep
Wrestling with a tough decision, stuck in a creative
rut or having a hard time solving a complex problem?
Studies show that a little shut-eye can help you
tackle problems and make tough decisions.
14. Wake up at the same time
every day.
• If you are getting enough sleep, you should
wake up naturally without an alarm. If you
need an alarm clock to wake up on time, you
may need to set an earlier bedtime. As with
your bedtime, try to maintain your regular
wake time even on weekends.
15. • Keep the room as dark as possible. Exposure to light during
the time you're supposed to be sleeping can disrupt your
body's internal cycles. This has been documented in studies
surrounding circadian rhythms
• Avoid sleeping on your stomach.
Avoid sleeping on your stomach. It's difficult to maintain the
mid-line position, and it is more likely to cause aches and
pains. If you must, bend one arm upwards and place it under
your pillow. This will help alleviate stress on your back and
neck by slightly propping up your body on one side.
16. Change your sleeping
position.
• You may think that it's impossible to control what position you sleep in
since you aren't fully aware of what you are doing, but it
is possible and it can make a considerable difference. When you go to
sleep, or if you wake up in the middle of the night, make a conscious
effort to follow these guidelines until it becomes habitual:
Keep your body in a "mid-line" position, where both your head and neck
are kept roughly straight. Don't use a flat pillow that causes your head
to tilt down toward the mattress. Likewise, don't stack your pillows so
that your head is propped at an angle.
17. Maintain your mattress.
• Turn the mattress over every few months. Replace it after 5-7
years of regular use. If you feel springs or ridges beneath the
surface when you're lying on the bed, or you and your partner
roll to the middle of the bed unintentionally, it's time to go
mattress shopping. You may also find that the mattress is to
blame if you find yourself sleeping better in another bed.
18. Discovering your optimal
•
sleep schedule
Find a period of time (a week or two should do) when you are
free to experiment with different sleep and wake times. Go to
bed at the same time every night and allow yourself to sleep
until you wake up naturally. No alarm clocks! If you’re
sleep deprived, it may take a few weeks to fully recover. But
as you go to bed and get up at the same time, you’ll
eventually land on the natural sleep schedule that works best
for you.
19. • Remove your sunglasses in the morning and let light onto
your face.
Spend more time outside during daylight. Try to take your
work breaks outside in sunlight, exercise outside, or walk your
dog during the day instead of at night.
Let as much light into your home/workspace as possible.
Keep curtains and blinds open during the day, move your
desk closer to the window.
20. • Avoid alcohol before bed. Many people think that a nightcap
before bed will help them sleep. While it may make you fall
asleep faster, alcohol reduces your sleep quality, waking you
up later in the night. To avoid this effect, so stay away from
alcohol in the hours before bed.
• Stay away from big meals at night. Try to make dinnertime
earlier in the evening, and avoid heavy, rich foods within two
hours of bed. Fatty foods take a lot of work for your stomach
to digest and may keep you up. Also be cautious when it
comes to spicy or acidic foods in the evening, as they can
cause stomach trouble and heartburn.
21. • Avoid drinking too many liquids in the evening. Drinking lots
of water, juice, tea, or other fluids may result in frequent
bathroom trips throughout the night. Caffeinated drinks,
which act as diuretics, only make things worse.
Quit smoking. Smoking causes sleep troubles in numerous
ways. Nicotine is a stimulant, which disrupts sleep.
Additionally, smokers actually experience nicotine withdrawal
as the night progresses, making it hard to sleep.
22. Turn off your television
and computer
• . Many people use the television to fall asleep or
relax at the end of the day. Not only does the light
suppress melatonin production, but television can
actually stimulate the mind, rather than relaxing it.
Try listening to music or audio books instead, or
practicing relaxation exercises. If your favorite TV
show is on late at night, record it for viewing earlier
in the day.
23. Visit your doctor .
• The last remedy is visiting your doctor
• If you are concerned that you may have a sleep disorder, tell
your doctor. Some of the most common sleep disorders are
insomnia, obstructive sleep apnea (OSA), restless legs
syndrome (RLS), narcolepsy, parasomnias, and heartburn
(acid reflux). If you are indeed suffering from and are
diagnosed with any of these conditions, your doctor will
recommend treatment accordingly.
24. Thank you
• Please send your experience in getting
sleep ,that may be useful to many
youngsters.
• Shiva.pharmacist@gmail.com
