Behavioral Treatment For Good Sleep
Sleep can be termed as a rest for your entire body senses and a treatment to reduce tensions and overcome the anxiety of fear and fright.
In day to day life where we form a routine our body movements work and in the growing age where our hormones change we need to give our body some rest when actually our mind works and the energy used to make those energies stop at a particular point of time. We need to regain those energies again to have an active part again. That movement of tensions fear and anxieties need to be removed from the mind to gain a better sleep.
Then To Have A Better Sleep Stress Free Sleep Here Are Some Ways
1) Restrict the amount of time spent in bed as close as possible to the actual sleep time
2) Go to bed only when sleepy not when fatigue
3) If we are unable to sleep more than 20 minutes go to another room and return to the room only when sleep is imminent
4) Use the bed room for sleep only not for eating or watching television or listening music
5) Maintain a schedule for sleeping times as per eight hours of sleep.
6) Avoid day time naps
7) Avoid drinking alcohol in the evenings do not help you to use it to sleep
8) Avoid caffeine such as tea coffee after mid afternoon
9) Exercise regularly during the day avoids evening Keep bedroom dark and comfortable.
If you are finding yourself lying in bed and unable to sleep we should get up and engage in some activity until you feel sleepy to return to bed. This will help re-establish the bed as a cue for sleeping and not for lying.
Tips For Getting Back To Sleep
Do Visualization: Focus all your attention on your toes or visualize walking down and endless stairwell. Thinking about repitative or mindless things will help the brain to shut down and adjust to sleep.
Don’t Do Anything Stimulating: Don’t do anything jobs related or watch a stimulating program. Don’t expose yourself to bright light. The light gives cues to brain that it is the time to wake up
Eat Some Trytophan Products: Products such as turkey, milk, cottage cheese, yogurt, chicken, cashews, Soya beans and tuna would be a good diet before sleeping
Meditation is a technique, which can be used to relax your mind and soul for getting better sleep. Doing meditation concentration on eyes and heart is must.
These behavioral techniques can be used for a better sleep at night.
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