Sleep Better.

There are some habit that can help to make us sleep better and reduce sleep disorders.

Regular exercise.

This is another part of a good sleep hygiene program. However, choosing the times of day that you exercise is important. Exercising in the late afternoon can make it easier to fall asleep and stay asleep. However, exercise within a few hours (about 2 to 4 hours) before going to sleep may actually make it more difficult to get a good night's sleep. People who exercise regularly, in general, have less incidence and risk for insomnia.


There are food to avoid and some that helps us sleep better.

Foods to avoid.

Food and drink make up another aspect of good sleep hygiene. Foods to avoid are those containing caffeine (coffee, tea, and soda drinks), heavy (large quantity) evening meals, spicy foods, and alcohol consumption. Alcohol may cause some people to become sleepy but it can lead to early nighttime awakening.

Foods that helps you sleep better.

Foods that help establish good sleep hygiene would include reasonable levels of complex carbohydrates and protein in the evening meal. Small or moderate quantities of food should be consumed in the evening, preferably several hours before going to bed. In addition, cereals with milk or a few crackers and cheese may be helpful. Some nutritionists suggest eating nothing at least one hour before attempting to sleep.

Reduction of technology before bedtime.

Another aspect of good sleep hygiene is to reduce items that may stimulate you to think or act right before bedtime. Perhaps one of the best examples is late-night television. Some programming may increase mental alertness or cause you to think about subjects. Similar situations occur with children playing video games right before bed or teenagers and/or adults using computers, cell phones, or tablets.

Good sleep hygiene suggests you start reducing brain stimulation as you prepare to go to sleep. Sleep researchers suggest you stop using TV, video games, or the Internet about an hour or so before going to bed; others suggest individuals should prepare for bed by reading and by prohibiting TVs or computer use in the bedroom.

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