There are over 70 types of sleep disorders. Consider the following steps that may be helpful for u
1. Don’t tend for short sleeps in afternoon: You have probably heard it before, but to say again practice to avoid shorter period of sleeps. If it is unavoidable try to keep it to fewer than thirty minutes and do not nap after three in the afternoon.
2. Have a Limited Caffeine(especially in after noon): We all know that coffee has caffeine (105 mg. in a 6 ounce cup, brewed) , so it may cause unbalance in sleep. Try soda (40 mg.) and tea (35 mg.) of .
3. Have a Regular Exercise: Try to work out it in the mornings or early afternoon. Good Exercise tends at mornings help to stimulate the body muscles and will cause a relaxness at nighte. Late evening workout will make getting to sleep more difficult.Relax with yoga before bed. Studies have shown yoga to be effective against insomnia because of its relaxing effect on both the mind and body.
4. Keep a regular sleep schedule. Practise having a uniform sleep schedule. Keeping a regular schedule will teach your body to become sleepy at the same time each evening.
5. Don’t consume alcohol before bed: General notion is that alcohol gives drowsyness..... alcohol may help you initially doze off, the late night beer and wine can interrupt your normal sleep patterns and cause you to feel unrefreshed in the morning.
6. BEST BEDTIME SNACKS : Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks.
Try these for better results in your menu:
a)apple pie and ice cream
b)whole-grain cereal with milk
c)hazelnuts and tofu
d)oatmeal and raisin cookies, and a glass of milk
e)peanut butter sandwich, ground sesame seeds (It takes around one hour for the tryptophan in the foods to reach the brain, so don't wait until right before bedtime to have your snack.)
Follow these tips and see if your sleep improves. If you still have sleep-disorder problems consult your doctor.
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