Getting enough sleep is important for your body and mind. Inadequate sleep can hamper your concentration, make you gain weight and keep you in a state of constant tiredness. People around the world complain of their inability to sleep, called insomnia, that causes them to feel frustrated and helpless. Very often, this happens because we do things that we don’t realize as being detrimental to our sleep cycle. These actions become habits before long, making them resistant to change. So take a close look at your sleep routine now, before it get’s too late.
1. TRYING TO RESOLVE A FIGHT
If your are trying to find a solution for a fight before going to bed, chances are that you will end up making things worse. You may ruminate all night long, repeating the conversation in your head, preventing yourself from sleeping well. The stress can activate cortisol production in your body, impeding your ability to sleep. A majority of people who face insomnia cite stress as the biggest reason for it.
2. DRINKING ALCOHOL
This can make your night restless and disturbed. While alcohol initially induces sleep and makes you drowsy, research says that this state is temporary and not very beneficial to the body. This is because as our body begins to metabolize the alcohol, REM sleep, the period where our sleep is most restorative, is reduced. Additionally, a 2014 University of Missouri study points out that alcohol is a diuretic which means that you may have to get up and take bathroom breaks throughout the night.
3. TEXTING, TV, FACEBOOK…..
Many studies have confirmed this, and we’ve all heard it before – electronic devices keep you up. They emit a blue light that inhibits the brain from producing melatonin, which is the hormone responsible for making us sleepy.
Most experts recommend putting down the phone and shutting off the TV and computer at least an hour before going to bed. Instead, you could read a book, go for a light walk, or actually interact with real life people. However, if you must have your computer or TV on, try to at least keep your face as far away from the screen as possible and to turn down the brightness if possible.
4. TAKING A SHOWER
Our ʙᴏᴅʏ’s ᴛᴇᴍᴘᴇʀᴀᴛᴜʀᴇ naturally cools down as evening approaches. But when we take a bath, our ʙᴏᴅʏ ᴛᴇᴍᴘᴇʀᴀᴛᴜʀᴇ rises. This makes sleeping difficult as we need a cool ᴛᴇᴍᴘᴇʀᴀᴛᴜʀᴇ to sleep. That is why it is easier to sleep when your toes are uncovered. Additionally, taking a shower before bed can send wrong sɪɢɴᴀʟs to your brain if it is an occasional thing you do. Your brain may wire your body to wake up instead.
5. CONSUMING ANYTHING AT ALL BEFORE BED
Eating right before going to bed can lead to digestive discomfort, so try to eat dinner at least two hours before going to sleep. Also, check if you are taking any medications at night that cause alertness. And avoid drinking tea before bed, because it can also contain more caffeine than you realize.
Developing healthy sleep habits, and getting into a good routine with no alcohol, no food, and no blue light, will help you be sound asleep in no time.
REFERENCES: omanday.com, doctor.ndtv.com
