You toss and turn in bed trying to sleep but get up feeling
frustrated. When you finally do get some sleep, it is o?nly
for a few hours because it is time to get up and go to work.
Then, you go through the day feeling groggy, depressed and
extremely exhausted.
You try drinking cups and cups of coffee but instead of
feeling awake, you feel even worse. A potentially disastrous
headache starts drumming at the corner or your head. The
drumbeats get louder and more persistent by each passing
minute. As a last resort, you let nature take its course.
You fall flat in front of your computer screen and start
snoozing.
So, I might have exaggerated a little with the last sentence,
but the fact is, many people do not get the proper amount
of sleep they need everyday. As a direct result of this,
they are not able to function optimally in their jobs, studies
or even simple daily tasks.
There are many factors that can cause insomnia such as,
stress, illness, a new sleeping environment and many more.
Treatments can also vary depending o?n the type of insomnia
you are suffering from. However, there are some basic things
that you can do to practice healthy sleeping habits.
1) Set a conducive sleep environment
Regardless of how absurd it may sound, it is crucial to
set the correct atmosphere in your bedroom. The most important
rule is to remember that your bedroom is a place for you
to sleep and rest. So, get rid of the television, radio
or anything that can distract you from sleeping. People
tend to sleep better in rooms that are a little bit cooler
rather than a little bit warmer. So, make sure your room
is cool and aired. Switch off all the lights, as it is easier
for your brains to prepare your body to sleep in the dark.
Aside from making sure that your mattress and pillows are
comfortable, you also have to change the sheets often as
cleanliness always promotes a pleasant environment.
2) Maintain a consistent sleeping and wake-up time
Everybody has a biological clock that records and keeps
track of their sleeping pattern. Therefore, it is important
to keep regular sleep hours, particularly the wake-up time.
According to your wake-up time, your body then tires at
the appropriate time enabling you to go to sleep. This also
ensures that you will get the proper amount of sleep you
need before you wake up. In other words, when you establish
a regular bedtime routine, your brain automatically send
a signal to your body to unwind and to go to sleep and to
wake up after getting enough hours of sleep.
3) Stay away from any sleep-stealing stimulus
You should avoid consuming stimulus such as caffeine and
nicotine late in the evening as these can disrupt your sleep
later in the night. Caffeine is quite a strong stimulant
that will keep your brain awake while nicotine activates
your metabolism, thus keeping your body energetic. Instead,
consume drinks that can aid you to sleep well, like warm
milk, hot chocolate or even a glass of milk
4) Exercise regularly
Studies have shown that regular exercise approximately
4 to 6 hours before bedtime can actually help you fall asleep
later in the night. So keep those abs burning and legs walking
at least 20 minutes a day. However, avoid heavy exercises
close to bedtime as that will raise your body temperature
and keep you fully awake.
5) Cool off your body temperature
People tend to fall asleep as their body temperature falls.
So, how can the old story of taking a hot bath before bed
help you sleep? When you take a hot bath or a long hot shower,
your body temperature goes up, but when you get into bed
and the body temperature starts to fall, that helps you
to sleep. Although this is something that happens naturally
before sleep, a hot bath actually reinforces that physiological
process.
6) Don't force yourself to sleep!
If you cannot go to sleep, don?t force yourself by lying
in bed and trying to sleep. Restrict the time in bed to
the amount of time you are actually sleeping. If you are
not asleep in 15 to 20 minutes, get out of bed, go into
another room and engage in some sedentary activity until
you begin to feel sleepy. Listen to some calm music, make
a to-do list or read a really boring book. Then, return
back to bed when you feel sleepy.
7) Avoid afternoon naps
Taking naps during the day directly interferes with your
sleeping routine. Your ability to sleep at night gets affected
because all those short power naps actually ensures that
you get continual rest during the day. So, when it comes
for you to sleep at night, you actually feel zippy and alert.
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