When you have difficulty sleeping it could be that you are engaged in certain bedtime habits that have made it extremely hard for you to get adequate rest and sleep.
There has been several controlled studies aimed at finding out what factors trigger insomnia especially considering that it has far reaching health complications.
It is believed that there are 12 bedtime habits that you can avoid today to fight off insomnia and improve your quality of sleep.
- Avoid Taking Day Naps
You should stop taking naps during the day so you would feel sleepy at night and have a nice nights rest.
- Stop Fiddling With Your Gadgets Before Bedtime
You should put away your gadgets like mobile phones and tablets. If you play with your gadgets before bedtime you will find it difficult to sleep at night.
- Don’t Drink Water Before Going To Bed
If you drink lots of water before going to bed you are more than likely to wake up several times at night to urinate. It becomes difficult for you to sustain a prolonged length of sleep as a result.
- Put Down Your Book Before Bedtime
You should stop reading a book before you go to bed at night as this can keep you up awake all night.
- Check Your Mattress
The quality of your mattress can determine the quality of your sleep. People tend to sleep better when they sleep on high-quality mattress than on a cheaper less comfortable one.
- Get Rid Of Those Alarm Clocks With Bright Numbers
The light emitted from your alarm clock can cause you to stay up all night because of the bright lights. Its better you use alarm clocks with dim lights.
- Don’t Eat Late
Make sure you have dinner at least two hours before you go to bed. If you go to bed just after dinner you are more than likely to stay up all night as your body attempts to digest the food eaten.
- Keep Your Feet Warm
Cold feet can cause insomnia, you should wear a pair of socks before going to bed in order to keep your feet warm.
- Exercise At The Right Time
Regular exercise is good and healthy but try not to exercise just before bedtime as your heart needs to slow down and rest just before you go to bed.
- Try And Develop A Bedtime Routine
Having a bedtime routine will help you to condition your body and mind thereby preparing yourself for sleep. You could take a shower and brush your teeth everyday just before bedtime, soon your body will adjust to this routine and know that it’s time for rest and sleep.
- Check Your Sleeping Posture
Your sleeping position could also be responsible for your sleeplessness. It is better for you to sleep on your side and avoid sleeping on your back or on your stomach.
- Avoid Drinking Coffee Late
You should avoid drinking coffee at least 4 hours before you go to bed as the caffeine in coffee has the tendency to stimulate your metabolism and keep you fresh and active at night when you should be sleeping.
Source: World of Health and Wellness