How to Prevent Sleep Disorders

Step-by-Step Guide

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   Step 1: Maintain a healthy lifestyle such as eating well

   Frequently, individuals develop sleep disorders due to stress or obesity.
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   Step 2: drinking water regularly

   Wake up and go to bed at the same time everyday, including weekends.
   
   Establishing a regular sleep schedule will train your body to sleep soundly on a consistent basis. , If you take a nap during the day, then you will be less tired at night, be more restless and may not sleep as deeply. , Even though alcohol makes you sleepy, it obstructs the quality of your sleep. ,,,,, Having a routine will train your body to recognize that you are preparing for sleep, which will help you to fall asleep easier. , Do not work or do any other tasks in your bedroom if possible.
   
   If your bedroom is used only for sleep, then you will associate the room with sleep, which will aid in falling asleep faster and sleeping deeply. , Sometimes lying in bed when you are not able to sleep makes it more difficult to feel sleepy.
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   Step 3: avoiding stress and maintaining a healthy weight.

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   Step 4: Establish a regular schedule for sleep.

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   Step 5: Avoid taking naps throughout the day.

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   Step 6: Abstain from smoking

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   Step 7: drinking alcohol or ingesting caffeine because they can keep you up at night.

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   Step 8: Exercise regularly so that your body will be tired

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   Step 9: but do not exercise for 3 to 4 hours before you go to sleep

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    Step 10: because it may energize you.

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    Step 11: Refrain from eating heavy meals for dinner

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    Step 12: which can make you feel uncomfortable and will prevent you from sleeping well.

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    Step 13: Create a bedroom that is quiet

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    Step 14: dark and a comfortable temperature

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    Step 15: which will promote sleep and avoid disturbances.

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    Step 16: Sleep on your side with your head slightly elevated to prevent the symptoms of sleep apnea.

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    Step 17: Construct a bedtime routine such as reading

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    Step 18: meditating or bathing.

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    Step 19: Use your bedroom for sleep only.

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    Step 20: Get out of bed and engage in a non-stimulating activity

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    Step 21: such as reading until you feel sleepy again.

Detailed Guide

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