- Sleep as much as possible to feel refreshed and healthy the next day, but not more. Limiting time in bed seems to consolidate sleep, and spending too much time in bed seems to be related to fragmentation and light sleep.
- Wake up at a regular and consistent time in the morning. This can strengthen your sleep cycle and can help you fall asleep at a similar time every night.
- A steady amount of exercise every day may deepen sleep, but occasional exercise may not improve sleep the next night. In addition, do not exercise before going to bed.
- Occasionally loud noises, such as traffic and airplanes, can interfere with sleep, even for those who are not awakened by the noise and do not remember them in the morning. Playing white noise, using earplugs, or soundproofed bedrooms may help those who must fall asleep close to the noise.
- Although an overly warm room can interfere with sleep, there is no evidence that an overly cold room promotes sleep.
- Hunger may disrupt sleep. Therefore, snacks can help you fall asleep. Some good snacks include milk and cereal or turkey sandwiches, both of which contain tryptophan, an ingredient that helps sleep.
- Taking sleeping pills occasionally may have some benefits, but long-term use of sleeping pills is not effective for most patients with insomnia.
- Caffeine at night can interfere with sleep, even for those who can't feel it. Therefore, it is best to avoid caffeinated beverages at night.
- Alcohol helps nervous people fall asleep more easily, but the resulting sleep is more dispersed. We recommend avoiding alcohol before going to bed.
- If you feel angry and depressed because you can't sleep, you should not stay in bed. Instead, get up, turn on the lights and do different things, such as reading, watching TV, or doing simple handicrafts. Once you are sleepy again, go back to sleep.
- Long-term tobacco use can interfere with sleep. Promoting good sleep habits is another reason to quit smoking .
Improve sleep hygiene
