Around 30-40 per cent of adults say that they are unable to fall asleep. Consuming medicines for colds, allergies, BP, heart disease, asthma and birth control are the reasons for sleepness nights. Stress, emotional or physical comfort, extreme temperature, light are other causes for sleepness nights. Given below are the basic techniques to have a sound sleep at nights:-
- What You Should Avoid?: Sleeping pills which will have undesired side-effects. Disturbing noises near you while sleeping. Alcohol, nicotine and caffeine, especially before bedtime. Afternoon / evening sleep. Drinks or foods too close to your bed-time.
- Some techniques that might be useful for you to have a sound sleep are: Yoga or Mediation. Creating Sleepy Environment (dark, cool & comfortable). Using the bed just for sleeping. Establishing regular bed-time and wake-up schedule.
- Bed & Sleep Basic Techniques: (i) Most comfortable position to sleep is, slightly bending your knees upwards towards the chest area. (ii) Never sleep placing your stomach downwards as it will cause back pain and neck pain. (iii) If you have the habit of sleeping on your back, place a soft pillow under your knees. & (iv) Having back or neck pain? Please do not use too hard or too soft mattress. Use medium-firm mattress.