Q 4-6 Hours deep sleep medicines
For sleep trouble, medication should be the last option. Several simple steps can be taken to improve a your sleep quality and quantity. These steps include: Sleep as much as you need to feel rested; do not oversleep. Exercise regularly at least 20 minutes daily, ideally 4-5 hours before your bedtime. Avoid forcing yourself to sleep. Keep a regular sleep and awakening schedule. Do not drink caffeinated beverages later than the afternoon (tea, coffee, soft drinks etc.) Avoid "night caps," (alcoholic drinks prior to going to bed). Do not smoke, especially in the evening. Do not go to bed hungry. Adjust the environment in the room (lights, temperature, noise, etc.) Do not go to bed with your worries; try to resolve them before going to bed. Relaxation therapy involves measures such as meditation and muscle relaxation or dimming the lights and playing soothing music prior to going to bed. Go to bed when you feel sleepy. Do not watch TV, read, eat, or worry in bed. Your bed should be used only for sleep and sexual activity. If you do not fall asleep 30 minutes after going to bed, get up and go to another room and resume your relaxation techniques. Set your alarm clock to get up at a certain time each morning, even on weekends. Avoid taking long naps in the daytime.