If you have chronic difficulty falling asleep at night, the first step is to make certain changes in your bedtime routine that may help you fall asleep.
- Avoid strenuous exercise before bedtime. Regular exercise during the day is beneficial for sleep, but exercise right before going to bed has the opposite effect too much stimulation instead of relaxation.
- Don’t drink tea, coffee, or soft drink containing caffeine for at least four to six hours before bedtime. Also avoid alcoholic drinks. The alcohol may make you fall asleep faster, but it can also disrupt normal sleeping patterns and result in awakening during night.
- Refrain from napping during the day, if possible. Habitual napping can disrupt your need for sleep at night.
- Be cautious about your use of over-the –counter and prescription sleeping medications. It’s all too easy to develop a dependence on these drugs, with a corresponding disruption in your normal sleeping patterns. And most of these medications lose their effectiveness after 4 to 6 weeks.
- Relax in the evening before you go to bed. Restrict your reading and TV watching to lighter fare, and avoid emotionally upset topics right before bedtime. Try not to worry about what you have to do next day.
- Make sure your physical surroundings are conducive to sleep. The room should be sufficiently darkened, and the temperature should be comfortable. People who work at home should avoid using bedroom as their office; it may help if you can screen off that part of the room from the area around your bed.
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