ok…ini masih bukan entry raya
esok esok la tulis pasal raya tu..lambat lagi..
mari kita becakap pasal kes susah nak tidur..~ which i am suffering this problem now..[God..it kills me..]
sape ada masalah camni lagi..better u guys take a look..
Instructions for stimulus control management for sleep problems:
1. Try to sleep only when you are drowsy.
2. If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when– and only when — you are sleepy. Repeat this process as often as necessary throughout the night.
3. Maintain a regular arise time, even on days off work and on weekends.
4. Use your bedroom only for sleep.
5. Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit naptime to a single nap of less than 1 hour, no later than 3 p.m.
Sleep Hygiene Instructions:
1. Avoid caffeine within four to six hours of bedtime.
2. Avoid the use of nicotine close to bedtime or during the night.
3. Do not drink alcoholic beverages within four to six hours of bedtime.
4. While a light snack before bedtime can help promote sound sleep, avoid large meals.
5. Avoid strenuous exercise within 6 hours of bedtime.
6. Minimize light, noise, and extremes in temperature in the bedroom.