Sleep hygiene a medical specialist at the best addiction treatment center in Pakistan says that it is important your hygiene are Important that therefore, is about the habits you can get into and the things you can do to help ensure that when it's time for you to go to bed, you are able to Surgery in Cases of Sleep Apnea fall asleep and stay asleep.

1. Insomnia Can Be Cured With Sleep Hygiene
Sleep hygiene a medical specialist at the best addiction treatment center in Pakistan
says that it is important your hygiene are Important that therefore, is about the habits
you can get into and the things you can do to help ensure that when it's time for you to
go to bed, you are able to Surgery in Cases of Sleep Apnea fall asleep and stay
asleep. What follows is a list of ways you can improve your sleep hygiene so that you
can get the most out of your sleeping time.
Establish set times for sleeping and for waking
Having a regular bed time was important when you were a child and it is still important
as an adult. Unfortunately we lead busy lives and getting to sleep at the same time
every night is difficult. It's a bit easier to wake at set times because our jobs or our
schooling force us to wake even when we don't want to. But when there's a day off, we
treat ourselves by sleeping in later than normal whenever possible. Without a set time
for sleeping and for waking it is difficult to train your body for sleep. Without proper
training, adequate sleep night after night is difficult.
Learn to relax your body
If you just throw on your pajamas and jump into bed, your body might not be prepared
to sleep, especially if you just completed an activity that engages your mind and body

2. such as exercising, watching television or even eating. If you don't first relax, you'll find
it takes longer to fall asleep even though you may feel exhausted.
To further help train the body into settling down to sleep, it's important to learn to relax
before bedtime. About an hour before you plan to go to bed, start calming your body.
Yoga and meditation are perfect ways you can take your mind and body into a relaxed
state.
Other ways to bring about a relaxed state are by learning how to deep breathe. When
you are busy concentrating on your breathing, the body automatically begins to relax.
Progressive relaxation is a technique in which you start relaxing one part of your body
and you continue relaxing different parts until you have covered the major parts from
head to toe. When you are finished, you go back over your body in your mind. If any
part of the body still feels tense, focus on that part until you can get it to feel relaxed.
If that's too much effort, try this relaxation technique. Flex and release your toes over
and over again. This type of intense focusing on your toes can actually help to relax the
entire rest of your body!
Take a bath
Taking a bath is more than just a luxury. It's also a great way to help your body unwind
after a busy day. And there's another reason why taking a bath helps you sleep. A hot
bath taken 60 – 90 minutes before going to bed will cause your body temperature to
rise. But then your body temperature will start to fall and that's key to sleeping better
because that drop is going to make you feel sleepy.
Eat lightly before bed
And lightly is the key word here. Eating a heavy meal before bed can actually cause you
to be uncomfortable and might, depending on what you eat, cause heartburn which
worsens when you lie down. Both likely will cause you to awaken during sleep.
Snacking on healthy foods before going to bed can help you from feeling hungry during
the night. If you get hungry you'll become restless and probably won't be able to sleep
as deeply.
Certain foods such as peanuts, turkey and milk help trigger the release of serotonin, a
chemical within the body that helps you to relax. If you don't have any of these food
items, eating cereal or toast with milk can help keep hunger under control. And if you
don't want to wake constantly because you have to go to the bathroom, limit the amount
of liquids you drink prior to bedtime.

3. Keep a notepad by your bed
If you attempt to sleep with your head focused on all the things you didn't do today and
all of the things you need to do tomorrow, sleep will never come. Getting those and
other issues out of your head and onto paper will help. So before you go to sleep, take a
few moments to write down those issues that are troublesome, causing anxiety or even
the things you are looking forward to. That way, you can get some rest.
Don't try to sleep if you aren't sleepy
If you lie in bed when you aren't sleepy you'll just toss and turn. If you want to go to bed
but don't feel like sleep will soon follow, start reading. But do so somewhere other than
the bed. It will help you become drowsy. Once you do feel drowsy, then it's time to get
into bed. But still, if you are awake after 20 minutes or so, get out and do some other
mundane task.
Try not to rely on prescription or OTC sleep aids. Discontinue their use and instead
focus your efforts on developing better sleep hygiene. Incorporate the changes
delineated in this article and soon enough you may find that the quality of your sleep
has greatly improved!