Can’t Sleep ?!

Posted: February 1, 2010 in Random

yesterday I was talking about sleeping problems & I decided to search about the solutions o 6ela3t eb hal nateja :]

1- Your bedroom should be reserved for sleep:

Homework, office work, and other stressful and stimulating activities should be kept outside of the bedroom, as should televisions, radios, stereos, and other entertainment equipment.

2- Be consistent with sleep and wake times:

Go to sleep at the same time each night, and get out of bed at the same time each morning. This will condition your body to fall into a routine of sleep and wakefulness.

3- Avoid nicotine, caffeine, sugar, and alcohol close to bedtime:

Nicotine, caffeine, sugar, and alcohol often cause insomnia.

4- Sleep in complete darkness:

Melatonin is a hormone that initiates our desire to sleep and affects the depth of sleep we achieve. Melatonin regulates our sleep-wake cycles and is produced by a gland in the brain. The amount of light we are exposed to at any given moment is what tells this gland whether or not to produce melatonin. Darkness stimulates melatonin production while light inhibits it.

5- Exercise regularly:

Exercise at least 30 minutes a day. Being active promotes a greater need for deep sleep and decreases stress.

6- Make sure you have a comfortable mattress :

Invest in a mattress that you feel comfortable sleeping on.

7- Claim your bed space :

Don’t share your bed with a companion who takes up your space or who moves around so much that you have difficulty falling or staying asleep.

8- Get up if you can’t sleep :

If you have not fallen asleep after 15 minutes, get up and do something else in another room.

9- Figure out how much sleep you need:

To determine how long you need to sleep in order to function optimally, take the time to sleep until you wake up on your own without external motivation such as alarms or loud noises. Through this exercise you can determine the optimal amount of sleep for you.

P.S : Etha ma nefa3 you should call Dr Marwan Almutawa’a “shakhbary” :]

  1. dora says:

    loooooooooooool 9ij shakhbareeeeeee 😛

  2. FourMe says:

    i miss sleeping :/

    welcome to the world of insomnia..

  3. Tudo says:

    Ba6ala, 9adgene ive tried that, bs matfeed ;s

  4. nemo says:

    i agree with 2 :p

  5. O.K. says:

    interesting thanks 🙂

  6. lemon-aid says:

    ana al7een bl ma6ar=P hm.. wallah 7mdillah i sleep bss mushkelti ena afaker wayid hal ayam:/

  7. ba6alah says:

    dora eeh :p

    FourMe No thanks don’t welcome me :[

    nemo good elmohim u can sleep :]

    lemon-aid yallah bedam bas hal ayam ehya fatra wet3ady inshallah :]

    O.K. You Welcome :]

  8. nemo says:

    la it was number 1 :p shakly kent day’7a ams wana agra el post :p

  9. I can’t sleep!! Awal mara :/ I came to check if there was anything u discovered to put me to sleep :/ hff

  10. ba6alah says:

    Hi-maintenance hehehe lazem et7osh el wa7ed hal 7ala bain fatra o fatra :]

  11. Soo apparently I’ve been doing everything exactly opposite as this list says that I should. No wonder I can’t sleep! haha nice post!

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