subject: How to Cope with Sleep Disorders [print this page] Adults commonly need sleeping time around 7.5 up to 8.5 hours each night. If you sleep less or more than that, it will be problematic. In fact, there are a lot of people who suffer from sleep disorder. Good sleeping pattern is very essential since the sleeping quality can affect your performance the next day.
There are several ways you can do to handle your sleeping problem. You can see those ways below. All are to help you sleep well.
Never go to bed hungry
The right solution to do this is to have a light snack or early dinner. However, you are not recommended to take a heavy meal before sleeping since full stomach can also disturb your sleep. As the meal idea, you can take dairy products, warm milk, carbohydrates, and any food with high amino acid such as turkey or bananas. In addition, you have to avoid spicy, heavy, and sugary food 4 or 6 hours before sleeping. Spicy food is potential to cause heartburn which can cause difficulty sleeping. In addition, it can cause discomfort.
Avoid caffeine
Caffeine is not good to take before bedtime. Food which contain caffeine include caffeinated sodas and teas, chocolate, and also coffee. This substance is able to delay your sleep and increase the awakening during your night sleep. It is normally able to remain in your body for about 3 or 5 hours and it will affect you for 12 hours.
Give up smoking
Smoke contains a substance which is able to cause the difficulty to fall asleep which is known as nicotine. In addition, it can cause sleep disturbance so that it will reduce the quality of your sleep.
Don't exercise before bedtime
Daily exercise is significantly needed for healthy life. Yet, exercising 3 hours before sleeping will lead you to difficulty sleeping. In addition, it can also increase the temperature of your body so that your body refuses to sleep since it needs time to cool the temperature down.
