I went to sleep "," did not sleep for a few days ", or 'have to eat regular sleep medication because I am not sleeping', 'wake up many nights, so it is too late to wake up the next day' - none of this is healthy. It is not okay to become dependent on sleep medications for lack of sleep. There are some rules for healthy sleep. This is called 'sleep hygiene'. Adhering to sleep hygiene will result in normal good sleep. Regular daily normal sleep helps control various chronic diseases including blood pressure, diabetes. It also enhances the quality of work in daily life.
Rule the sleep hygiene
• Avoid being awake at night and sleeping during the day. This causes problems in the 'circadian rhythm', which causes abnormalities in thinking and behavior. The mood becomes itchy. Remember, the day is for work, sleep is night. So whatever the job, it has to be done before nightfall.
• Try to sleep at a certain time every day and wake up at certain times; Even on holidays.
• Better not to take 'nhatghum' (nap) during the day, but if it is to be taken, then not more than 5 minutes.
• Do not get up in bed or on the sofa during the day, do not develop the habit of lying in bed, reading magazines or books, watching TV or eating. Use the bed only for sleeping.
• Adequate walking or swimming or biking during the day. You can also do aerobic exercise. However, it is better not to exercise too much before going to sleep at night.
• Avoid drinking tea and coffee after sunrise. At night, eat less of heavy sunshine. Do not go to bed after eating, take at least two hours between dinner and going to bed.
• Stop using cell phones, TVs, computers or laptops for at least 2 hours before bedtime.
• The environment of the bedroom should be asleep, the bed will be comfortable. Avoid extra light or dark at the knees, both. Make sure the room is not too cold or too hot. If you do not use AC, arrange for adequate ventilation. Do not use pillows or bulky pillows.
• After bathing in the warm hot water after dusk, you will get good sleep. But do not take a deep night bath.
• Do not repeatedly look at the clock as it is not sleeping. Rather get up and read a book or listen to music.
• Say 'no sleep' - Never take sleeping medication without consulting a doctor. Do not take more than the amount of medicine the doctor has told you to take. Depression, anxiety and sleep can be due to various reasons. If the problem of sleep is long-term, consult a specialist doctor.
