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Guidebook for patients with sleep disorders
In order to have a good and restorative sleep it is necessary to follow special rules and behavior patterns. A lot of them are familiar to you as a result of an every day experience.
Knowledge and concideration of those rules are very important for a normal and undisturbed sleep process. Sleep hygiene is a commonly used term for these rules:
- Go to bed and wake up in the morning at the same time every day.
- Your bedroom should offer comfortable environment: minimal level of light and noise and room temperature between 14 °С (57.2 °F) and 18 °С (64.4 °F).
- Use comfortable sleepwear. Make sure that your sleepwear matches the temperature in the bedroom. It should not be too tight and disturb your movement while you are asleep.
- If you cannot fall asleep, get up and get back to bed when you are really tired and ready to fall asleep.
- Avoid stimulating drinks (alcohol, coffee, black or green tea, Coca-Cola etc.) 2 hours before going to bed.
- Alcohol in the evening can sometimes help with the onset of sleep, but at the same time it reduces the quality of sleep.
- Do not go to bed when being too hungry or having a full stomach. The last meal should be not less than 3 hours before bedtime.
- Warm feet bath or warm milk can help you to fall asleep.
- Do not take sleeping pills for a long period of time (more than three weeks).
- If you are stressed and your day problems disturb you try to relax (do some relaxing exercises before going to bed).
- Try to do sports during the day or at least go for a walk in the evening.
- If despite good habits you still have sleep difficulties during a long period of time, then you have to consult a doctor.