Stress can trigger insomnia, so the more you agonize while not sleeping, the greater the risk of staying awake looking at the ceiling. Instead of worrying about not sleeping, remember that you can do it. Say, “I’m going to sleep well tonight” several times during the day. It can also help you practice soft breathing exercises or yoga poses before bed.

Another study noted that if napping for 30 minutes or less can improve brain function during the day, longer naps can affect health and the quality of sleep . Nicotine, caffeine and alcohol are also to be warned. The stimulating effects of nicotine and caffeine take hours to disappear buy mattress st catharines and can wreak havoc on quality sleep. And although alcohol can make you doze, it can stop sleeping later at night. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule during the week and at weekends to no more than an hour.

Eating late at night can negatively affect the quality of sleep and the natural release of HGH and melatonin . A study found that the temperature of the bedroom affected the quality of sleep more than the outside noise . Long naps during the day can interfere with night sleep.

If possible, avoid exercising within 4 hours of bedtime. Sleep and get up at the same time every day, even on weekends or when you travel. They don’t work and it’s a waste of money.

I have been taking benzodiazepines for 15 years and have been leaving klonopine for a year. I fell to 0.25 mg / night of 3 mg per night and have been at this level for about 3 months. I fall asleep for 1 to 2 hours, then I wake up for a few hours. If I go back to sleep, it’s still 1 to 2 hours and it’s time to get up. I don’t remember the last time I slept for 4 hours straight.