Keep your room at a cool temperature and make sure you are able to make it dark at night, either with blackout curtains or a sleeping mask. Use earplugs or a fan to block out external noises   Use your bed for sleep and sex only. Don't use your bed for things like studying, reading, playing video games, using any device with a screen (laptop, smartphone, tablet, etc.), and watching television. Be sure your mattress is supportive and comfortable. If you share the bed, make sure there is room for both people to sleep comfortably. Try not to let children or pets sleep in your bed as they can be disruptive. Eating a healthy diet helps your body to function more efficiently in all areas including a healthy sleep cycle, but there are some specific things you can do to help improve your sleep quality.  Avoid heavy meals late at night and just before bedtime, and avoid going to bed hungry. Don't drink too many fluids before bed or you may have to get up in the night to use the bathroom, disrupting your sleep. Limit your intake of caffeine. Don't drink caffeinated beverages after 2 pm. Stop smoking or avoid smoking close to bedtime. Nicotine acts like a stimulant and can prevent you from falling asleep. Avoid consuming alcohol close to bedtime. Even if you "pass out" from alcohol, you won't actually be getting quality sleep. Exercising, exposure to sunlight, and napping can all contribute to how well you sleep at night.  Exercise according to recommended guidelines. This includes at least 150 minutes of aerobic activity each week. Exercise routines during the daytime or early evening and avoid exercising right before bed. Exercising first thing in the morning can help you feel energized and awake. The link between proper exercise and sleep is well-documented. Studies have shown that moderate aerobic exercise, such as walking, can significantly reduce the amount of time that individuals with insomnia take to fall asleep compared to no exercise at all.  Take advantage of daytime natural light exposure. Sunlight stimulates your body to produce vitamin D and helps to regulate your sleep-wake cycle. Try to get sunlight during the day and avoid it in the later hours. If you need a nap, try to limit the nap to 20 to 30 minutes in the mid-afternoon. The light from television and the screens of smartphones and other devices can stimulate you and keep you awake, so instead find other activities that relax you, like reading, meditating, journaling, or knitting.  Consider taking a warm bath or shower, or listening to soothing music or nature sounds. Whatever works for you is great. If possible, try to lower the lights during your relaxation time. Develop healthy ways to relieve stress. Give yourself permission to take breaks throughout the day to relax, talk about something fun, and enjoy a laugh with friends. By managing your stress during the day, you are helping to relieve that build-up of things to worry about just before bed. Go to bed at the same time every night and get up at the same time every morning, including weekends and holidays. Don't give in to the temptation to stay up late and sleep in the next day.  Even if you do not feel tired or sleepy, try maintaining your scheduled bedtime. If you have difficulty falling asleep quickly for several nights then you may need to adjust your bedtime. There are different ideas about when you should go to sleep — some guidelines suggest you go to sleep only when you start feeling sleepy, while others say stick to your schedule. However, it is possible that you won't feel tired at first, but climbing into bed at the same time each night will trigger your body to feel sleepy. If it takes you longer than 15 minutes to fall asleep, get up and do something relaxing for a few minutes, like reading, then try again. If you continue to lay in bed, you may begin stressing about not being able to fall asleep, which will just keep you awake. Avoid watching the clock. Try not to think about going to sleep or when you have to get up. Meditate, think positive thoughts, or use visual imagery to picture yourself somewhere relaxing. There are practical things you can do once you are awake to help you feel more positive about the day and more refreshed.  One of the best ways to get going in the morning is to have a good laugh. Enjoy your favorite early morning radio shows that incorporate fun into their morning shows. You can also listen to upbeat music, get some fresh air, take a shower, or enjoy the smell of breakfast cooking, even if you have to cook it yourself. Coffee and energy drinks can also help, although those beverages contain caffeine. Check with your doctor to be sure you are not overdoing the caffeine each morning and throughout the day. There may be an underlying medical reason that is making it difficult for you to fall asleep or get restful sleep. You may have an illness or medical condition, or it may be related to medications you are taking.  Mental health issues can sometimes contribute to difficult sleeping or waking up feeling unrefreshed. Examples of problems that may need to be evaluated by a psychiatrist or psychologist include depression, insomnia, ADHD, bipolar disorder, post-traumatic sleep disorder, and problems with nightmares or other emotionally disturbing sleep problems. Other medical conditions that are commonly related to sleep problems include sleep apnea, Alzheimer’s disease, dementia, chronic pain, restless leg syndrome, COPD and other breathing related disorders, allergies, epilepsy, fibromyalgia, chronic fatigue syndrome, GERD, and multiple sclerosis. Some sleep problems are caused by disorders directly related to sleep. Examples of these disorders include circadian rhythm sleep disorders, delayed phase sleep problems, narcolepsy, cataplexy, sleep walking, sleep talking, REM sleep disorders, and shift work sleep disorder. Some symptoms of sleep disorders include excessive sleepiness during the day, lingering fatigue, irregular breathing or increased movement during sleep, difficulty sleeping when you are tired and it is time for sleep, and abnormal sleep behaviors, which can include things like sleep talking and walking in your sleep. Talk with your doctor as soon as you notice you are having trouble sleeping. Your doctor will help you understand why you aren't sleeping well and can help treat the cause of your sleep problems. Many medications can cause either excessive sleepiness, fatigue, problems waking up refreshed, and problems with getting enough sleep.  Do not adjust your medications on your own. If you think a medication is causing or contributing to your problem, talk to your doctor. In many cases, the dose can be adjusted or another drug can be prescribed in place of the medication that is causing the problem. Hundreds of medications have excessive sleepiness as a listed side effect. That list is too lengthy to reproduce here. Everything from antihistamines, to blood pressure medication, to pain meds can cause problems with alertness and sleepiness. Talk to your doctor or pharmacist if you think one of your medications may be interfering with your sleep. Talk to your doctor if you feel any medication you are taking is preventing you from sleeping or interfering with your ability to wake up feeling alert and refreshed.
اجعل غرفة نومك بيئة مسالمة. تناول طعاما متوازناً. عدل نشاطاتك اليومية. اتبع أسلوب استرخاء قبل النوم. التزم بجدولك اليومي. زد شعورك بالانتعاش. تحدث إلى طبيبك إن استمرت صعوبة الاستيقاظ لديك. انتبه لتغيرات أنماط نومك. راجع الأدوية التي تتعاطاها.