Most of us experience sleep disturbances from time to time. Poor sleep is one of the main causes of distraction, irritability, depressed mood and chronic fatigue. Even if there is time, not everyone can get enough sleep – the stress accumulated during the day, external stimuli, and sometimes just uncomfortable sleeping conditions interfere.
Can’t sleep? Analyze your dream.
1. Track your sleep.
– Enter a plate with a day / time scale and, within 2-3 weeks, write down the hours, as well as the duration of sleep. Also, note the times and causes of insomnia, nocturnal awakenings, daytime sleepiness, and other sleep-related discomforts.
– Determine your natural biorhythms. To do this, choose a vacation week (preferably two), during which you go to bed and get up in a free mode. Record these results in the table.
2. Select the most typical sleep disorders for you.
It can be:
- Insomnia
- Feeling sleepy even after 8-9 hours of sleep
- Difficulty falling asleep
- Difficulty waking up
- Light sleep
- Frequent awakenings during the night
3. Check your health status.
Have sleep problems bothering you for months? Take blood tests: total, serum iron and TSH (thyroid stimulating hormone). If the results are poor, see a sleep specialist, a sleep specialist, or a psychotherapist. If everything is okay
4. Find the causes of poor sleep.
Most likely it is stress, or chronic lack of sleep, or excessive consumption of caffeine and alcohol, as well as unhealthy diet.
Often, problems arise due to disruption of biorhythms, for example, activity at an inconvenient time for your body – at night or early in the morning.
In addition, the environment and your inner state affect the quality of sleep.
5. Fight for healthy sleep!
Try to eliminate the root cause of your problems. Give up bad habits, master relaxation techniques, restructure your schedule and diet …
6. Follow the simple rules of healthy sleep.
- Observe the regime: go to bed and get up at the same time.
- Get enough sleep while trying to follow your natural biorhythms.
- Don’t be overwhelmed before bed, either emotionally or physically.
- Provide a comfortable sleeping environment.
- Switch to rest – work out the evening rituals.
- Rest during the day.