How To Fix Common Sleep Problems

Zee Media Bureau
Nov 29, 2023

Establish A Consistent Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

Create A Relaxing Bedtime Routine

Develop calming pre-sleep rituals, such as reading a book, taking a warm bath, or practicing relaxation exercises.

Optimize Your Sleep Environment

Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows.

Limit Exposure To Screens Before Bed

Avoid electronic devices with screens (phones, tablets, computers) at least an hour before bedtime, as the blue light emitted can interfere with melatonin production.

Watch Your Diet

Avoid large meals, caffeine, and nicotine close to bedtime. These substances can disrupt sleep.

Get Regular Exercise

Engage in regular physical activity, but try to finish exercise at least a few hours before bedtime.

Manage Stress

Practice stress-reducing techniques such as meditation, deep breathing, or yoga to help calm your mind before bedtime.

Limit Naps

If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day.

Evaluate Your Mattress And Pillows

Ensure that your mattress and pillows provide adequate support and comfort for a good night's sleep.

Seek Professional Help If Needed

If sleep problems persist, consult with a healthcare professional or a sleep specialist to rule out any underlying sleep disorders or medical conditions

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