Bad habits before bedtime can cause insomnia and lead to various problems in the daytime. Things like stress, anxiety, caffeine, alcohol and watching TV in bed (which is known as poor sleep hygiene), is the main cause of the body can't take a sleep during hours of sleep. This was stated by Dr. Sunil Mathews, medical director of the Sleep Center at Baylor Medical Center, Irving, Texas. Mathews said that The Poor sleep hygiene, could trigger a negative action, such as use of sleeping pills, that it would interfere with the work rate of the brain in the next day.
A recent survey conducted the National Sleep Foundation, he added, found that 47% of people with sleep disorders tend to use caffeinated beverages to cope with their sleepiness during the day. However, this stimulant will cause more sleep disturbance. "Insomnia can turn into a vicious cycle difficult to cut," Mathews said, as quoted by AP sites. To develop good sleep hygiene, following a few tips from Mathews, who can be your guide.
Create a calm bedtime routine. You can relax your body and mind by doing yoga, biofeedback and meditation, or drink a glass of warm milk.
Avoid exercise within 4 hours before bedtime. Although regular exercise can relieve stress, but can also increase body temperature, so that makes you trouble sleeping.
Avoid caffeine, alcohol or sugary foods within 8 hours before bedtime.
Make sure your bedroom still dark, cool, calm and comfortable.
Maintain a regular sleep schedule, even on weekends.
Use your bedroom only for sleep. Use the other room to watch TV. Plan your day so that your mind is really focused to only use the bedroom to just for sleep.
A recent survey conducted the National Sleep Foundation, he added, found that 47% of people with sleep disorders tend to use caffeinated beverages to cope with their sleepiness during the day. However, this stimulant will cause more sleep disturbance. "Insomnia can turn into a vicious cycle difficult to cut," Mathews said, as quoted by AP sites. To develop good sleep hygiene, following a few tips from Mathews, who can be your guide.
Create a calm bedtime routine. You can relax your body and mind by doing yoga, biofeedback and meditation, or drink a glass of warm milk.
Avoid exercise within 4 hours before bedtime. Although regular exercise can relieve stress, but can also increase body temperature, so that makes you trouble sleeping.
Avoid caffeine, alcohol or sugary foods within 8 hours before bedtime.
Make sure your bedroom still dark, cool, calm and comfortable.
Maintain a regular sleep schedule, even on weekends.
Use your bedroom only for sleep. Use the other room to watch TV. Plan your day so that your mind is really focused to only use the bedroom to just for sleep.
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