Sleep problems are associated with different mental illnesses. Again, some problems related to sleep are also seen as diseases. Insomnia is a disorder in which sleep is delayed or broken early or does not feel refreshed after waking up. In a disease called hypersomnia, the patient feels sleepy during the day even after sleeping through the night. In a disease called narcolepsy, the patient falls asleep suddenly. People suffering from this disease are likely to have an accident if they fall asleep while driving. Many times our normal sleep cycle is disrupted.
Such as sleeping late at night and waking up in the afternoon, sleeping in the evening and getting up in the middle of the night, not having a specific time to go to sleep and wake up, jet lag etc. Sleep walking, nightmares, etc. are not rare. Insomnia is the most common problem among these people who consult a psychiatrist. In many cases medication is needed to deal with the problem. It is often easier to get rid of the pain of insomnia if you follow some rules. In mental health terms this is called sleep hygiene.
How to get rid
Make a habit of going to bed at a certain time and waking up at a certain time every day.
Choosing the right sleeping place is very important for sleeping well. The morning light often wakes us up in the morning. Similarly, unnecessary and annoying sounds can also wake us up. So a comfortable bed free from light and noise is essential for good sleep.
Tea, coffee, cold drinks, chocolate, cigarettes, alcohol should not be consumed four to six hours before going to sleep.
We will use the bed for sleeping. Do not sit on it to study, watch TV or do any other work
It is better not to sleep during the day. If you want to sleep at all, you should sleep for less than an hour.
If you do not fall asleep after 20 minutes of lying in bed, you should get out of bed and do some other activity until you fall asleep again.
Many times when we can't sleep, we look at the clock. This results in increased anxiety. So this habit should be abandoned.
Regular daily exercise improves sleep. But it is better not to do heavy exercise within four hours before going to sleep.
Eating nutritious food is an important condition for good sleep. You should not go to bed on an empty stomach. Again, one should not go to sleep even after eating a full stomach. In many cases, drinking sour milk before going to sleep helps to sleep easily.
Routinely doing some things before going to sleep makes the process of falling asleep easier. For example, taking a bath before going to bed, reading a story book, doing relaxation exercises, etc. accelerates the sleep process.
If a thought comes to mind before going to sleep, it is better to write it down in a diary without thinking about it. There is no fear of forgetting that thought and no loss of sleep from that thought
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