Sleep disorders can occur in different ways; difficult to sleep, wake up repeated times a night , restless sleep, having nightmares or intense night sweats.
Advice for healthy sleep
Here are some important advice and tips for healthy sleep:
- Go every night at about the same time to bed and get up in the morning around the same time. So you bring in your regular day / night rhythm.
- Eat two hours before bedtime nothing (certainly not a heavy meal and not sweet) and do not drink too much, so you’s do not get up at night to urinate.
- Do not drink alcohol as a nightcap. To do this you might sleep better, but after a few hours you’ll be awake. Better is GLES and hot milk.
- Provide a well-darkened room.
- Sleep on a bed base and a mattress of good quality. A mattress will last approximately 10 years. Is your mattress over, replace it.
- Provide fresh air in your bedroom .
- The ideal bedroom temperature is 18 degrees Celsius.
- Weather electrical appliances (TV, radio) and other devices that can cause high or low frequency radiation (GSM, WiFi, DECT phone, baby monitor) in your bedroom.
- Take a bath just before bedtime.
A natural way to improve the quality of your sleep and to address any sleep is melatonin . Melatonin is a hormone naturally produced by your body is under the influence of darkness and released in the course of the night.
The older you get, the less melatonin your body produces. Many people have sleep disorders because they are deficient in endogenous melatonin.
Research shows that melatonin in the form of a daily supplement is very effective in fighting sleep. Preference should be devoted to supplements which are gradually absorbed into the blood.
Be the tablets or evening to take and peaceful sleep through the night. These tablets work most effectively in a dose of 1.2 mg and are available from the pharmacy.