
Getting The Benefits Of Sleep Even If It Is Short (Sleep Guide Included)
Sandy 12 months
247
First-line treatment: Behavioral changes
If you are having trouble sleeping or sleeping well, the following four techniques may help you sleep better.
Sleep restriction. Fight the tendency to spend a lot of time in bed with the hope of falling asleep. In reality, less time in bed helps you to sleep better and make the bedroom a welcome sight instead of a torture chamber.
Reconditioning. A few simple steps can help people with insomnia to associate the bedroom with sleep instead of sleeplessness and frustration. For example, use the bed only for sleeping or sex and go to bed only when you're sleepy. If you're unable to sleep, move to another room and do something relaxing. Stay up until you are sleepy, and then return to bed. If sleep does not follow quickly, repeat.
Relaxation techniques. A racing or worried mind is the enemy of sleep. Sometimes physical tension is to blame. Techniques to quiet a racing mind - such as meditation, breathing exercises, progressive muscle relaxation, and biofeedback - can help you sleep better.
Cognitive behavioral therapy (CBT). CBT for insomnia aims to change the negative thoughts and beliefs about sleep into positive ones. People with insomnia tend to become preoccupied with sleep and apprehensive about the consequences of poor sleep. This worry makes relaxing and falling asleep nearly impossible. The basic tenets of this therapy include setting realistic goals and learning to let go of inaccurate thoughts that can interfere with sleep.
Sleep Guide to Better your sleep naturally
The world looks very different at 3 a.m. when you're lying in bed staring at the ceiling or the clock. "How will I make it through tomorrow without any sleep?" you worry. You may wonder how to sleep better every night. If you regularly can't get to sleep - or stay asleep - and it's affecting you during the day, then you may have insomnia.
Prescription or over-the-counter sleep aids can help you drift off, but these drugs also have side effects. These include morning drowsiness, which can make activities like driving or using machinery dangerous, and an increased risk for falling. There are other ways to sleep better than medications.
Try simple lifestyle changes to help you sleep better, recommends Dr. Hadine Joffe, associate professor of psychiatry at Harvard Medical School. Two good tips to help you sleep better include avoiding caffeine and sticking to a regular sleep schedule. If these steps don't help you sleep better, it's worth a call to your doctor to see if a medical condition - such as thyroid problems, anemia, sleep apnea, menopausal hot flashes, heartburn, incontinence, or depression - is affecting the quality or the quantity of your sleep. Treating the health problem may take care of the sleep problem.
The guide below can help you establish a sleep routine to promote restful nights and to help you sleep better.
Your Daily Sleep Guide | |
Morning | |
7:00 a.m. | Wake up at the same time each morning, even on weekends. |
8:00 a.m. | Limit yourself to just one cup of caffeinated coffee at breakfast, or drink decaf. Too much caffeine in the morning can stay with you until bedtime. (If you're used to drinking several cups of coffee a day, wean yourself off it gradually over a few weeks.) |
9:00 a.m. | Get outside for a 30-minute walk. Both exercise and morning sunlight can help you sleep better. |
Evening | |
6:00 p.m. | Eat a light dinner. A heavy meal can lead to heartburn, which can keep you awake. Avoid caffeinated tea, coffee, and soda, as well as alcohol and chocolate. |
9:15 p.m. | Turn off your TV, computer, cell phone, and tablet at least 30 minutes before bed. They stimulate the brain. Read a book (not on a tablet), take a warm bath, or listen to soft music to help your body and mind unwind before bed. |
9:45 p.m. | Get your bedroom ready for sleep. Dim the lights, close the curtains, make sure the temperature is cool and comfortable, and cover your alarm clock so you can't see the time if you do wake up in the middle of the night. |
10:00 p.m. | Use the bathroom. |
10:15 p.m. | Lights out. Try to go to bed at the same time every night. If you can't fall asleep in 15 minutes, leave the bedroom. Sit somewhere quiet, like the couch, and read a book for 15-20 minutes or until you get sleepy. Then go back to bed. |
Articles that may interest you

Call Of Duty: Warzone Guide (Tips & Tricks Included)
Zhinomikky
1 week
105
If Call of Duty: Warzone is challenging for you, the guide below will help you with some tricks that will make you change your mind. It seems tha...
 
The science of sleep; A brief Guide On How To Sleep Better Every Night
Chibesty
7 months
80
I. The Science of SleepSleep is one of the strangest things we do each day. The average adult will spend 36 percent of his or her life asleep. For one...
 
The Coward's Guide To Getting A Girlfriend
Xmocrew
2 weeks
5
The Coward's Guide To Getting A GFTHE COWARD'S FORMULAhe meets a beautiful woman that he likes but instead of telling her directly how he feels he dec...
 
Sleep Paralysis Should You Worry About Sleep Paralysis? Understanding Sleep Paralysis
esgee8080
6 months
147
Have you ever suffered an episode of sleep paralysis? It can be a tremendously frightening experience, one you’re not likely to forget. You wake fro...
 
6-year-old girl's skin condition leaves her covered in patches of itchy black fur, Zhongjie village, Qingzhen, Guizhou, China Schoolgirl included in thick black fu
Dieketso
8 months
132
6-year-old girl's skin condition leaves her covered in patches of itchy black fur, Zhongjie village, Qingzhen, Guizhou, ChinaSchoolgirl included in th...
 Uploads that may interest you
Amazing health benefits of cucumbers that you are not aware of

Okay
Thank you
Nice
Good
Nice
Nice post
Wow
Wow