Monday August 20, 2018

Are you having Trouble Sleeping? These Insomnia-Inducing Habits Could be Blamed

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Are you having trouble in sleeping. Pixabay.
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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

Sleeping
Avoid the urge to text and use your smartphone while sleeping. Pixabay.

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

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Avoid intake of caffeine before sleeping. Pixabay.

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.

Eating chocolate

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.
Sleeping
Having Chocolate or heavy food should not be consumed before bedtime. Pixabay.

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

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Nicotine increases the risk of insomnia. Pixabay.
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.

Working out too intensely

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Heavy Intensity workout may disrupt your sleeping pattern. Pixabay.
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

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Avoid fights causing stress before sleeping. Pixabay.
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
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Copyright 2017 NewsGram

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Reduce Loneliness And Boost Your Mental Health With Cycling

The study stressed on the need for "an integrated approach to urban planning, transport planning and public health is needed.

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Cycling can reduce your loneliness, boost mental health
Cycling can reduce your loneliness, boost mental health. Flickr

Feeling lonely? Riding your bicycles may not only improve your general and mental health, but also increase social interaction, says a study.

The study showed that cycling is the healthiest mode of transport and is associated with better self-perceived general health, better mental health, greater vitality, lower self-perceived stress and fewer feelings of loneliness.

“The findings suggest that active transport –especially cycling– should be encouraged in order to improve health and increase social interaction,” said lead author Avila Palencia from the Barcelona Institute for Global Health (ISGlobal) in Barcelona, Spain.

walking, was associated with good self-perceived general health
walking, was associated with good self-perceived general health. Pixabay

The second most beneficial transport mode, walking, was associated with good self-perceived general health, greater vitality, and more contact with friends and/or family.

“Ours is the first study to associate the use of multiple urban transport modes with health effects such as mental health and social contact. It also allowed us to highlight the positive effect of walking, which in previous studies was not very conclusive,” she added.

The study, published in the journal Environment International, was carried out in seven European cities: Antwerp, Barcelona, London, Orebro, Rome, Vienna and Zurich and included more than 8,800 people.

The transport modes assessed in the study were car, motorbike, public transport, bicycle, electric bicycle and walking.

cycling is the healthiest mode of transport
Cycling is the healthiest mode of transport Pixabay

Driving and public-transport use were associated with poor self-perceived general health, while cars were linked with fewer feelings of loneliness.

“This result is most likely due to the fact that the study population drove very infrequently and most journeys by car were probably for social purposes, such as visiting a family member or a friend,” the researchers explained.

Also Read: Taking Care of Mental Health Problems in Children, may Boost Parent’s Mental Health Too

The study stressed on the need for “an integrated approach to urban planning, transport planning and public health is needed in order to develop policies that promote active transport, such as adding more segregated cycle lanes for a better environment for cyclists,” the researchers noted. (IANS)