Kick off your Sleepless Night and Have a Sound Sleep

Kick off your Sleepless Night and Have a Sound Sleep

Many people have insomnia. People who have insomnia may not be able to fall asleep. They may wake up during the night and not be able to fall back asleep, or they may wake up too early in the morning.It's not really a serious problem for your health, but it can make you feel tired, depressed and irritable. It can also make it hard to concentrate during the day.


Most adults need about 7 to 8 hours of sleep each night. You know you're getting enough sleep if you don't feel sleepy during the day. The amount of sleep you need stays about the same throughout adulthood. However, sleep patterns may change with age. For example, older people may sleep less at night and take naps during the day.Here are some things you can do to help you sleep better:

Here under the following ten tips can help you achieve sleep and the benefits it provides. These tips are intended for "typical" adults, but not necessarily for children or persons experiencing medical problems.

Finally, if you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long. To check for possible sleep problems, go to our checklist, "How's Your Sleep?"

  1. Maintain a regular bed and wake time schedule including weekends.
  2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
  3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
  4. Sleep on a comfortable mattress and pillows.
  5. Use your bedroom only for sleep and sex.
  6. Finish eating at least 2-3 hours before your regular bedtime.
  7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
  8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
  9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
  10. Avoid alcohol close to bedtime.

If you have sleep problems...

Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.

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