How to improve your sleep

بعد از سلام به همه میدانم اکثر ما با بد خوابی دست به گریبان هستیم و از این بیخوابی رنج میبریم که بنده هم یکی از آن دسته ها هستم مگر با این چند روش را که حالا برایتان مینوسم میتوانید تا یک فیصدی زیاد از این مشکل خود داری کنید

the following measures may help you sleep more soundly and wake up feeling more refreshed.

1- Establish a reguler bedtime.

2-Wake up at the same time each day , including weekends ,event if you haven't sleep well.

3-Avoid daytime napping.

4-Limit caffeine (coffee, tea, energy drinks, caffeinated sodas ), and don't have any for at least 4 to 6 hours before bedtime.

5-Avoid tobacco use, especially near bedtime and during the night. Nicotine is a stimulant.

6-Avoid using alcohol late in the evening . It can cause you to wake up later in the night.

7-Avoid heavy meals close to bedtime. A light snack may help you sleep.

8-Don't go to bed thirsty, but don't drink so much that have to urinate frequently.

9-Get some exercise every day; it can be easy or challenging . you should not exercise within 4 hours of bedtime, because activity increase metabolism and alertness for few hours.

10-Get plenty of sunlight in the outdoors, especially late, in the afternoon.

11-minimize noise in the house. Mask noise with a low, steady sound, such a fan on a slow speed or a radio tuned to low static. Use comfortable earplugs if needed.

12-Keep the room cool and dark. If you can't darken the room, use a sleep mask.

13-Use a pillow and mattress that are comfortable for you.

14-If watching the clock makes you anxious about sleep, turn the clock so you can't see it or put it in a drawer.

15-Reserve the bedroom for sleep . A bit of light reading may help you fall asleep, but if it doesn't find another place to read in the house . Avoid watching television in bed.

16-Set aside time for problem solving earlier in the day, so you don't carry anxious thoughts to bed. Try writing down your worries in a worry book, set it aside well before bedtime.

17-Participate in relaxing activities before bedtime. Try deep breathing , yoga, meditation, Tai chi, or muscle relaxation methods. Take a warm bath, play a quiet game or read a book.

18-If you can't fall asleep, or if you wake up in the middle of the night and don't fall back to sleep quickly, get out of bed and go to another room until you feel sleepy.

19-Keep track of sleep and lifestyle patterns in a sleep diary.

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