Getting a good night’s sleep is incredibly important for your mood and overall health. It is just as important as eating healthy and exercising. Nowadays people are sleeping less than they did sleep in the past, and their natural sleeping pattern has been affected by various outside interferences.
It has been advisable to take a minimum of seven hours of sleep each day, unfortunately, we perform such activities before going to bed that restrains our mental state of mind from sleeping. Thereby, causing insomnia in our regular daily life. Below are the things that you do unintentionally and increase your own trouble before sleeping.
Using an Electronic Device/ Smartphone for texting or entertainment
We often stick to our electronic device for the whole day making us continue with the same in the night before sleeping. Electronic devices like e-readers and smartphones, or even television can disrupt sleep if watched while or before sleep. Keep a note that you’re suffering from Nomophobia if you sleep with your phone in or near your bed and get the urge to use it. It disturbs your brain after you’ve already retired or fallen asleep.
Drinking Coffee/ Tea
Though you might love to drink a cup of coffee after your dinner, avoid it to the extreme extent. Coffee and tea contain stimulants of caffeine that disrupt your sleeping pattern. Do not intake caffeine after the evening if you desire to spend a peaceful night. Drink herbal tea which does not have composition of caffeine in it.
Chocolate is a rich source of caffeine, especially dark chocolate with high cocoa contents. If you are sensitive to caffeine, eating chocolate or drinking tea/ coffee might not do the desired role to keep you awake. Chocolates increase the heart rate, thereby affecting your sleep.
Skip your wind-down time
When you admit you can’t shut your mind off in bed, it’s often because you haven’t given yourself adequate time to rest and relax in the past hour. Take to bed after 30 minutes of your thought process of the day and put away anything that is provoking you and your night. To avoid any chaos, make to-do lists for the next day and plan up your day in advance.
Checking your work email
The blue-light-emitting device can overstress your body affecting your sleeping rhythms, and force you to check your work emails repeatedly before bedtime. This kind of mental disturbing activity will make you nervous or agitated and also unfocused for the next morning.
Eating spicy or fatty foods
It is not preferable to have a large meal too close to bedtime else you are sure to feel uncomfortable while sleeping. Spicy or fatty foods are capable of refluxing the acids of our body which is processed easily when a person lies down at night. You should try to fix a proper time for your dinner at least two hours before sleeping to enhance the process of digestion.
Drinking Alcohol/ Smoking
Alcohol does trick you into a drowsy state but as your body begins to metabolize the alcohol, you will feel the restlessness throughout the night and wake up tired with a dizzy and aching head. Smoking is injurious to health, we all are aware but it also disturbs your sleep. Nicotine acts a stimulant in your body worsening your insomnia. You need to consult a doctor for quitting nicotine consumption, be it traditional cigarettes, e-cigarettes, smoking cessation patches, pipes, cigars, and chewing tobacco.
Exercising before bed is a healthy habit to promote your sleeping habits by treating insomnia. But to put your body into high-intensity exercise in the night does not affirm that you’ll have a great night. You need to have an early workout session to ensure your body has ceased from the energized stimulations at the gym.
Getting into a fight
There’s a definite reason couples are advised to never go to bed angry. Stress causes insomnia, increasing your stress hormones like cortisol. So, avoid serious conversations for the night and discuss them in the other time of the day.
Alter your routine
You should follow a certainly specified routine of carrying out activities before bed on a fixed time. This ensures a good sleeping hygiene and sends your brain a signal that you are going to sleep in a rest awhile. Do not alter that consistent routine often to maintain a healthy mind and brain before and after sleeping.
-Prepared by Bhavana Rathi of NewsGram. Twitter @tweet_bhavana
Sleep is one of the most important aspects of our daily routine. You need it to properly function at work, to operate your car safely, and to make coherent decisions. There are even signs alongside the road that state how drowsy driving is just as bad as drunk driving. So, not getting an ample amount of rest is detrimental to not only your life, but the safety of others as well.
Now, getting all the sleep we need to function well can be easier said than done sometimes. We can always say that we’re going to bed “early” tonight, but “early” somehow ends up being a little after midnight, and you have get back up at 5 o’clock in the morning to go to work.
This will then begin the seemingly never-ending cycle of being sluggish, and slightly unproductive, at work. That can then lead to yawning, laziness and grouchiness, and no one wants to be around Oscar the Grouch, especially when they’re having a good day.
If you are someone who struggles with getting a good night’s rest, but you really want to break that habit, then it will have to start with you. You will have to consciously make the effort to do better. To genuinely give yourself a shot at getting a good night’s rest, consider incorporating these habits into your daily routine.
Give Yourself a Bedtime
Bedtimes are not just for kids and senior citizens! They’re for anybody who needs sleep! Children typically are given bedtimes to get them into a proper sleeping routine that will have them refreshed and ready for school the next morning.
Why can’t you give yourself a bedtime that will leave you feeling refreshed and ready for work the next morning? The same principle applies. You can say that you’re going to bed by 9 p.m. all you want, but if you’re not actively making that effort, then your words are meaningless.
Actively making the effort to get to bed at a decent hour may require you to make some changes to your daily routine. If your goal is to go to bed by 9 p.m., then you may have to make dinner earlier than you normally would. You may invest in paper plates to cut down on dish washing time, or shower as soon as you get home, instead of waiting until later in the evening.
All of those are just examples of small things you can do to help get yourself in the bed at your desired bedtime. You don’t have to necessarily make those particular changes, but those are ways to actively put forth the effort to reach your bedtime goal.
You ever notice how kids go to sleep much faster after playing outside for a few hours? Well, it’s because they’ve been running around outside burning energy. That same logic applies to you when needing to get more rest. When you exercise, you’re burning off energy, which in turn, can lead you to a better quality of sleep.
Your exercise doesn’t have to be rigorous either. You just need to do enough exercise to get your heart rate up, but you also need to give it at least 30 minutes of consistent effort. Your initial intentions for exercising are to help you sleep better, but you also have the possibility of slimming down in the process, so overall, it’s a win-win for you!
Better Quality Bedding
The type of bedding you’re sleeping on can also play a huge factor in getting a good night’s rest. If you’re sleeping in bedding that slides off your mattress, or you easily get tangled up in, then it’s high time to get yourself some better quality bedding.
You want bedding that enhances your sleep, not detracts from it. You want pillows that are as plush as clouds and sheets that are soft to the touch. Anything that lacks those qualities might play a contributing role in your sleepless nights. Your bedding set may not have started out like that, but over time quality can start to fade, so you want to invest in good quality bedding that can withstand wear and tear..
Are you a people pleaser? Being someone who says yes, all the time, even when you should have said no, can bring about stress. Those that are familiar with stress, know that stress can have you up all night, worrying about things that are either left in your hands, or out of your control. What “yes people” don’t realize is that their stress is self-inflicted, and totally preventable. For example, if your boss asks if you can work overtime and you know you can’t, but say yes anyway, then you’ve contributed to your own stress, and by extension, lack of sleep. It’s okay to want to help people, and dedicate your time for certain things, but you have to help yourself too. Saying no, to give yourself a shot at rest, is a good start in the right direction.