GETTING A GOOD NIGHT'S SLEEP
Post by on Sunday, December 19, 2021
Women are more prone to sleep problems than men. Possible causes are broadly --biological, psychological and sociocultural in nature. Sleep deprivation can lead to forgetfulness and problems in concentration, besides causing stress. To sleep better, consider these suggestions:
??Limit time in bed -- spending too much time in bed usually disrupts sleep in the middle of the night.
??Don’t try too hard to sleep -- try to maintain a regular time for going to bed and for getting up. Usually going early to bed at night and getting up early in the morning makes you healthy.
?? Avoid or limit caffeine, smoking and alcohol -- caffeine is a stimulant. Nicotine also can interfere with sleep. And although alcohol is a depressant and may help you doze off, it can disrupt restful sleep.
?? Exercise and stay active -- regular physical activity and exercise contribute to a restful sleep. Aim for 30 minutes or more of exercise on most days. Avoid exercising too close to your bedtime so it doesn’t interfere with your sleep.
??Watch what you eat before you sleep --light snack may help you relax before sleeping, but avoid heavy meals and foods that could cause heartburn. Drink less liquid before bedtime so that you won’t have to go to the bathroom as often.
NOTE : If you are experiencing persistent troubling symptoms -- such as ongoing feelings of hopelessness, sadness or guilt, sleep disturbances (such as trouble falling asleep), loss of interest, problems concentrating, physical aches and pains, suicidal thoughts, muscle tension, irritability, restlessness or others, see your doctor right away.
