Caffeine is in coffee, tea, soft drinks such as coca cola, energy drinks such as Red Bull, and in chocolate It is also important to avoid anything with caffeine in the afternoon and evening. Whatever you do, try and do the same thing every evening so the brain learns that this routine is associated with sleeping. Gentle music or audio books can be helpful instead. Some books are stimulating and can also wake you up. Try to avoid things that stimulate your brain, such as TV, games (online or otherwise), internet and texting for at least an hour before going to bed. Some people also find lavender oil helps them relax - use small amounts until you know your body can tolerate it. So you might find that a warm bath relaxes you, and a warm drink might help you get off to sleep (milk seems to be helpful if you can take it). This will give your brain more signals to go to sleep. It also helps to have a regular routine before going to bed. ![]() So the overall effect should be that when you go into your bedroom, your brain gets lots of strong signals saying "It's time for sleep now". It's also important to try not to sleep in other rooms. ![]() This could mean working in another room, or putting away work and screens, including your phone. If this is you, you'll need to help give your brain plenty of signs that say "It's time for sleep now." Doctors call this sleep hygiene.įirstly, the only thing you should do in your bed is sleep – so no homework or watching tablets! If you can, make your whole bedroom (or part, at least) just for sleeping. as many people don't have the usual body signals that help them get off to sleep and stay asleep. Problems with sleep are very common with M.E.
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