Create a restful sleeping environment :
your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you fall asleep. If you have a pet that sleeps in the room with you, consider moving it’s somewhere else if it often disturbs you in the night
Try to relax before going to bed
Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body. Yoga like exmples
1. Standing forward bend(Hastapadasana):
This pose stretches the back muscles, makes the spine supple and invigorates the nervous system by increasing blood supply. How to do Hastapadasana , see video below.
Exercise regularly:
Moderate exercise on a regular basis, such as simile or walking can help relieve some of the tension built up over the day. Don’t do heavy exercises in bedtime. Such as running or the gym, too close to bedtime, as it may keep you awake from sleep.
Keep regular sleep hours
Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re likely to feel tired and sleepy.
Make sure your bed is comfortable
Set your bed for comfortable sleep. It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old.
Don’t drink coffee or tea before falling bedtime:
Don’t drink caffeine products, like coffiee, tea, energy drinks and colas, especially in the evening time. Caffeine is disturb your sleep pattern. Instead have a warm milk or herbal tea before falling asleep.
Don’t drink alcohol:
Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
Do not smoke:
Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently, and often have more disrupted sleep.
you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.
Make an appointment to see your general physician. if lack of sleep is persistent and it’s affecting your daily life
healthy lifestyle 