How do i deal with sleep problems?

As the research in ‘the recovery village‘, it shows that about 70 million people in the United States suffer from sleep disorders. Among all types of sleep disorders, insomnia is the most common one, with 30% of the adults experiencing short-term insomnia and about 10% of people have long-lasting insomnia.

Although it might seem hopeless when diagnosis as suffer from insomnia, however, the good news is that most cases of insomnia can be cured with changes you can make on your own.

Basic tips

1. stick to a sleep schedule

Try to keep your bedtime and wake time consistent from day to day, including during

weekends. This is because in long term, your body would have a routine and knows when it's time to go to sleep when you're too tired and when to wake up, to create a body clock.

2. stay active

Regular activity helps promote a good night's sleep. Schedule exercise at least a few hours

before bedtime and avoid stimulating activities before bedtime. This would help the body to

release its energy that needed to be release, so that you don't have to suffer from insomnia

because your energy level is too high for you to go sleep.

3. avoid large meals and beverages before bed

A light snack is fine and may help avoid heartburn. Drink less liquid before bedtime so that

you won't have to urinate as often. Being full is a good thing, but not so much before you want to go to bed, therefore it is important to note that do not eat too much before going to sleep, not only you'll feel uncomfortable, you will also feeling awake.

Bedtime tips

1. make your bedroom comfortable for sleep

Only use your bedroom for sleep, keep it quiet and decorate it the way you want. Keep the

bedroom at a comfortable temperature, another tip could be that to hide all clocks, including watch and cellphones so you don't have to worry about time.

2. find ways to relax

Try to put your worries and planning behind when it's time to go to bed. Discover ways witch

would help you to relax, for example, a warm bath or massage before bedtime can help

prepare you to sleep. Try to create a routine such as listening to soft music, breathing

exercises, reading etc.

3. avoid trying too hard to sleep

The harder you try, the more awake you'll become, read books in other room until you feel

drowsy then go to sleep, don't go to bed too early before you're sleepy.