Sleep pattern disturbance can make you difficult to sleep at night and do not fit in the daytime. Stress, anxiety, caffeine, alcohol, and watching TV in bed are the main reasons why people have trouble sleeping. To create a good sleep pattern, do the following:
  • Create a fun routine activities before bed. Create a relaxed body and mind through prayer, meditation, listening to soft music and such.
  • Drinking a glass of warm milk 15 minutes before bedtime. Milk contains calcium which plays soothing nerves.
  • Avoid sports or activities that drain the energy in the hours before bedtime. Although exercise can reduce stress, it also increases the body temperature which makes you difficult to sleep.
  • Avoid caffeine (coffee, tea, chocolate), alcohol and food / sugary drinks. Survey of the National Sleep Foundation (USA) found that 47 percent of people with sleep problems may have been consuming caffeinated beverages to reduce sleepiness during the day, but a stimulant that acts cause difficulty sleeping.
  • Wash with warm water before bed to help the body to relax.
  • Ask your partner or someone else to massage the body before sleep. Massage all over the body, or even just in the back and the head is very helpful relaxes muscles and soothes the mind.
  • Create an atmosphere of calm, comfortable, and soothing in your bedroom.
  • Keep a regular sleep schedule, even on weekends.
  • Use your bedroom only for sleep, keep the TV, computer, file jobs elsewhere. Your mind must be established that the bedroom is a room solely for sleeping.
If you have severe sleep problems, consult your doctor. Severe insomnia can be a symptom of physical disorders that require medical treatment.