Follow up – Ali Mualla:
Many suffer from difficulty entering the stage of deep sleep, and insomnia, and the reason for this may be due either to a health problem or as a result of psychological and environmental influences.
If health problems are excluded, there are many measures that may help you sleep deeply and quickly, and some of them are listed below:
1. Ignore time:
Focusing too much on time can exacerbate resentment for not sleeping and staying awake, and thus can cause you to experience difficulty falling asleep.
2. Create a consistent sleep-wake schedule:
It is recommended to sleep and wake up at specific hours of the day, even on holidays, to avoid disruptions in the biological clock.
3. Avoid eating foods and drinks before bedtime:
It is advised to avoid eating heavy meals a few hours before bedtime, and to avoid drinks that contain high levels of caffeine before bed, and it is preferable to avoid them for at least five to six hours before the scheduled time to go to sleep.
4. Creating the Bedroom Environment:
That is, the temperature of the bedroom should not be too warm or cold, and it is recommended to prepare a comfortable and suitable pillow and mattress.
5. Avoid any mental exertion:
By avoiding any effort that requires mental effort before bedtime, and moving towards practicing something calm, such as reading a book or practicing meditation.
6. Avoid strenuous exercise.
And avoid exposure to bright artificial light, such as exposure to the light of a TV or computer screen, because exposure to light may signal to the brain that it is time to be awake.
7. Avoid naps.
Or take it in the early afternoon. Adult naps should be no more than 20 minutes long.
8. Take a hot bath.
And using some relaxation techniques before bed, such as light yoga exercises, may help relax the muscles.