Poor sleep habits can make you hard to sleep at night and does not fit in the daytime. Stress, anxiety, caffeine, alcohol, and watching TV in bed is a major cause of why people sleep difficult. To create a good sleeping patterns, do the following:
- Create a calming activity routine before going to bed. Make your body and mind at ease through prayer, meditation, listening to soft music and such.
- Drinking a glass of warm milk 15 minutes before going to bed. Milk contains calcium which acts soothing nerves-nerves.
- Avoid exercising or engaging in activities which deplete energy in the hours leading up to sleep. Although sports can reduce stress, it also increases body temperature which make us difficult to sleep.
- Avoid caffeine (coffee, tea, chocolate), alcohol and food/drink bergula. A Survey from the National Sleep Foundation (USA) found that 47 percent of people with sleep problems have likely consume caffeinated beverages to reduce drowsiness during the day, but it serves cause difficulty stimulant sleep.
- Shower with warm water before going to bed to help the body to relax.
- Ask your spouse or others to massage the body before going to bed. Massage all over the body or even just on the back and head are very helpful relaxes muscles and soothe the mind.
- Create a quiet, comfortable, and comforting in Your bedroom. Keep a regular sleep schedule, even on weekends.
- Use your bedroom only for sleep, keep the TV, computer, file a job somewhere else. Your mind must be established that the bedroom is the room solely for sleep.
If you have trouble sleeping which is severe, consult a doctor. Insomnia can be a symptom of heavy physical abnormalities that require medical treatment.
