6 Ways to Solve Sleep Problem

Adjust your bedroom

The bedroom is to sleep, so don't use it as the living room. It's a rest place, so you gotta keep it quiet and dark. The human body needs darkness to release the melatonin, which helps you sleep.

So invest in blocking light in the window. Turn off cell phones and computer screens, as light from these screens hinders melatonin production. If you need a new mattress, be sure to select the appropriate for your body.

Respect a Same Time for Sleep

You should not engage in daily activities that later hinder your sleep and delay your bedtime.

So avoid short sleep during the day and go to bed at approximately the same time each night. Enjoy your evening routine by taking a warm shower, turn off your electric screens at least 40 minutes before lying down, read some pages, or listen to easy music.

Watch out for food and drinks

Alcohol can interfere with your sleep cycle. He helps you sleep well first, but you will wake up a few hours later. Avoid large amounts of food in the evening, especially foods rich in calories and fuel food that can cause stomach problems.

Don't drink coffee after lunch. A study last year confirmed that caffeine reduces sleep time and damages its quality.

Don't watch the clock

Another reason why we stay awake at night is because of the stress over the fact that we're still awake. So try not to watch the clock because it can make you feel anxious. Instead, try to picture yourself in a comfortable, warm, and secure place. Think of pleasant memories, and be convinced that you will have a good time the next day.

If you really don't fall asleep, get up.

If you often lie down and stay awake for over half an hour, whether you first go to bed or later at night, get up and settle down and read a book or listen to some music. Go back to bed when you feel tired. This will help you to view your bed as a place of sleep rather than a place of awakeness.

Download “application Sleepio App”

Accessable for residents access “NHS”, this app is a digital program based on cognitive behavior therapy, which helps you discover the best personal way to sleep.

Designed to reduce dependence on sleeping drugs, one study has shown that this app has helped more than 75% of people with insomnia problems to reach normal sleep levels.