Insomnia. Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. Http://www. Webmd. Com/sleep-disorders/guide/insomnia-symptoms-and-causes#1.
Sex and sleep. The bed should be used for sex and sleep only! It is not for watching TV, worrying, mulling, planning, thinking etc. Sleep at the same time, and do not cut your sleeping hours for all the other activity. Relaxing before going to sleep will help. Eliminate as many distractions in your bedroom as possible There are no safe sleeping aides.
Several ways. Avoid napping during the day. Cut back on stimulants such as caffiene. Don't smoke. Limit alcohol to 1 oz per day. Get regular exercise and don't exercise late at night. Eat a balanced diet and don't eat or drink after 6 P.M. Have an excellent bed/mattress and pillow. Make the room dark and quiet. Use masking noises if needed. Use stress reduction and imagery. Check your medications.
Many possibilities. Avoid stimulants before bed: caffeine, sugar, alcohol. Avoid exercising just before bed. Avoid eating just before retiring. Do not read or watch tv while in bed...Go to bed only to sleep. Consult a person trained in sleep medicine to see if you have a sleep related breathing disorder (srbd).
Sleep hygiene. Try any that apply to you: 1) Keep a regular sleep schedule (same time in/out of bed), 2) quiet, dark room - no TV/music, 3) use bedroom only for sleep/marital relations, 4)if no sleep in 20min, leave room until sleepy, then try again (repeat as needed), 5)No caffeine after noon/no alcohol at bedtime, 6)write worries in a journal by bedside, then deal with them next day, 7) Sleep Hygiene Checklist.
Sleep hygiene. Develop a sleep pattern and be regular in your sleep habits. Exercise 30 min. During the day, not before sleeping. Prepare for sleep with a ritual that relaxes you and gets you ready for rest (eg, meditation). Use a blindfold and ear plugs if light and sound interfere with your sleep. Avoid alcohol, caffeine, and all stimulants (including nicotine) for 6 hours before bedtime. Sleep well!
Agree w Dr. Rutledge. Retire & rise same time each day. Bedroom should be dark & cool - used only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Dinner should be moderate sized & finished at least 2 to 3 hours before sleep. Can try warm milk, chamomile tea or melatonin along w light reading, warm bath, lavender scent.
See PMD. Need to be cross checked for ambien/lunesta type of medication which will cure. See pmd.
Support. Perhaps lying on your side with a body pillow to support your top leg and body weight. Try to keep hips and leg supported on pillow. Walmart has a body pillow pillowcase that allows you to stuff it with the pillows of your choice for the desired stiffness you prefer. You can get better support than with just a long pillow. Best wishes for some restful sleep.
How can I get a better sleep at night, it's hard for me to do so because my daily activities are always pack with swimming, piano and tuition classes?
Prioritize. If you're getting to bed too late, it's time to prioritize and decide which of your activities is not worth crowding out your sleep. You may need eight hours of sleep.