Like humanity, we live in one-third of our lives in our sleep. Although science has taught us about the mind of a man & # 39; man in the brain of a man & # 39; human every day, and tens of millions of Americans are still without sleep they need. Approximately 20% of adults in the United States report using sleeping medication to help them sleep, although there are known side effects and information about how well they are really work Some people tend to take alcohol to help. Many people have tried everything without help.
If you have trouble sleeping, feeling sleepy during the day, or you are unable to get seven to nine hours of sleep everyday for most people, first ask yourself, "What kind of change will I change? to improve sleep? "
Do you have good and good hygiene? Generally, physical hygiene means the following sleeping behaviors and termination of sleeping habits:
Night tips to help sleep
- Get out of the same day every day, even on weekends. The right time will help you to set up your regular body temperature (round screen) by checking that you do not sleep. Sleeping too much can affect your ability to fall and sleep the next night, or at night.
- Go to bed when you are sleeping, and you do not get tired. Listen to your body. There are certain times at night that your body can sleep better than others. If you go to the bed before going to sleep, or before your body is ready to sleep, it will run away. If you feel sleepy, but your brain is distracted, you can not close and sleep. It may be helpful to sit in pencil and paper and write down the things you do, or make relaxation techniques, such as shortness of breath or yoga.
- Avoid ALL electronics two hours before bedtime. Avoid ALL electronics two hours before bedtime. (Yes, it is an important issue, I have twice!) Phones, kumbuyuutarrada, and all devices continue to cut stressing the mind, as it can interfere with your body clock. If you have to use your device, use the program that reduces the blue light, such as Shift Night for Apple products or f.lux for Android devices.
- Create a comfortable environment: cool, black, and silent.
- Use your bed and sleep on your bed. Making other bed bugs will help your brain to think that sleepy movements are suitable for bed
Daily tips to help sleep
- Avoid or limit caffeine. Caffeine can make you more watchful on that day, but many people are more susceptible to problems. Even with one or two glasses in the first part of the day you can sleep to sleep at night.
- Avoid or limit alcohol. Although alcohol can help people sleep, it causes many sleep problems at night. Alcohol can also lead to many toilet tours in midnight.
- Make a regular diet for foods, sports, and other activities, as this can often help to calm your body temperature. In addition, exercise during the day can help you improve your quality at night.
- Treat any health problems that may interfere with sleep, such as persistent pain, or mental health issues, such as depression and anxiety. If you have any of these problems, you should talk to your doctor.
- Do not smoke. If you have difficulty stopping smoking, there are many good things to help you quit, your doctor can help you here, too.
What if I work for more jobs or work?
Sometimes there are things that can hurt us and we can not control it. If you are working, strategies such as taking a oven before the night, and reducing the light on the night when it comes to sleep and sleeping, can help.
All these things I do, yet I can not sleep!
This can be a sign that you have a sleeping disorder, such as an insomnia or sleep apnea. If you are doing all the right things and doing good hygiene, and you still have problems or sleep, you may need to see a specialist. It is important to know that sleep hygiene can help some people to sleep well, but the behavior of the hot climate many more than just sleeping; It is a proven method, which can not be used to treat anxiety. Natural therapy has everyone's own "prescriptions" to change their sleep patterns, which delay your brain to get a healthy sleep.
Below are a few reliable sources that can deal with the nature of sleep disorders:
Finding Very Sleeping, Harvard Medical Hospital Department of Health
Insomnia Treatment, American Institutional Treatment Organization
Community Behavioral Medicine Community
Dr. Bertisch will present "Understand non-pharmaceutical drugs in Insomnia" at the Osher Center for Integrative Medicine at Brigham and Women's Hospital November 6, 2018, from 8 am to 9 pm. Members of the public are welcome to attend the speech.