Blog

2017
Jun-19
10 Simple Steps To Overcome Your trouble sleeping
By Dr. Tom Babu, MD DNB (Endo)| 0 Comments

Sleep is so important to our health, it's something I ask my patients about at nearly every visit. If you have difficulty falling asleep, you need to read on. Here are the 10 simple measures that will help you to overcome your problem.

1. Set and maintain a regular bedtime, every night.
2. Avoid exercise, consumption of coffee, alcohol, or smoking at least 3 hours before bedtime.
3. Have dinner at least 2 hours before bedtime.
4. Make sure the bedroom is dark, quiet and with appropriate temperature, bed is comfortable.
5. Avoid day time naps.
6. Exercise regularly. Avoid daytime inactivity.
7. Avoid using cell phones, laptops, watching televisions and emotionally upsetting activities closes to bedtime.
8. Use the bed only for sleep.
9. Use the bed only for sleep; if unable to fall asleep (or back to sleep) within 20 minutes, remove yourself from bed—engage in relaxing activity until drowsy then return to bed—repeat this as necessary (Patients should be advised to leave the bed after they have perceived not to sleep within approximately 20 minutes, rather than actual clock watching which should be avoided)
10. Relaxation therapy: Progressive muscle relaxation training involves methodical tensing and relaxing different muscle groups throughout the body at the time of sleeping.

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