1. كل المواضيع تعبّر عن رأي صاحبها فقط و ادارة المنتدى غير مسؤولة عن محتوياتها
    إستبعاد الملاحظة

Healthy Sleeping Tips

الموضوع في 'English & French Archive' بواسطة AYOUDA24, بتاريخ ‏27 سبتمبر 2008.

  1. AYOUDA24

    AYOUDA24 نجم المنتدى

    إنضم إلينا في:
    ‏12 مارس 2008
    المشاركات:
    1.700
    الإعجابات المتلقاة:
    6.091
      27-09-2008 01:27
    [​IMG][​IMG][​IMG][​IMG][​IMG][​IMG][​IMG][​IMG]


    Many people suffer from different sleeping disorders due to different reasons and conditions. This kind of disorders
    affects our lives badly and causes some physical problems like being tired and sleepy all the day long and mentally like affecting our memories and being with no focus at all. Here are some tips for a healthy sleeping:

    1) Set a schedule: Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.


    2) Exercise: Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.


    3) Avoid caffeine, nicotine, and alcohol: Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.


    4) Relax before bed: A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.


    5) Sleep until sunlight: If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.


    6) Don’t lie in bed awake: If you can’t get to sleep, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia.


    7) Control your room temperature: Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.


    8) See a doctor if your sleeping problem continues: If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night’s sleep you need.



    May these tips help you in having a good sleeping if you have problems of course

    [​IMG]
     
    2 شخص معجب بهذا.

مشاركة هذه الصفحة

جاري تحميل الصفحة...