Insomnia can wreck your life. Being unable to sleep at night or having difficulty sleeping may be due to several bad habits you can kick off for better quality sleep. There are many ways to beat insomnia and reclaim your glorious respite at night.
Follow a uniform sleep pattern.
Irregular sleep patterns can wreak havoc on your body clock. It is important to keep uniform sleep habits because your brain and body adapts to a specific sleep habit. The best way to do this is to wake up at the same hour every day. This will force your body to stick to its natural rhythm even if you stay late one night.
Make your bedroom comfortable.
You can trick your brain into putting you to sleep by making your surrounding ideal for sleep. It should be dark, so turn off the lights, or at least dim them. Make the temperature comfortable, not too cold and not too warm.
Do nothing else during sleep time.
Put away your books. Turn off your laptop and phone. Don’t listen to music. All these things will only stimulate your brain, thus keeping you awake.
Stop taking long naps during the day.
People who take long naps during the day tend to sleep late at night. Napping affects your body clock. Just take short naps. A 10-minute nap is all you need to recharge your brain. Long naps adjust your sleep rhythm and may keep you awake and alert longer at night.
Ditch the midnight snack.
It sounds cool, but it’s not at all. Your digestive system is supposed to rest at night. When you eat right before turning in, you’re activating your digestive system. In so doing, you keep your body awake when it’s supposed to be resting.
Reduce caffeine intake.
Caffeine is a stimulant you find in coffee, tea, and chocolate. It stays in the body for up to 24 hours. Drinking coffee in the late afternoon or evening is a bad idea if you want to sleep at 10 p.m. and you want to sleep well throughout the night.
Alcohol affects many things in the body, including sleep. Do not mistake alcohol’s intoxicating properties for sleep inducing properties. It may appear to make you less alert, but it actually messes up with your brain and disrupts your sleep.
Keep unwanted thoughts out.
Brooding on earlier fiasco at work can keep you awake until 2 a.m. That’s bad if you want to perform better the next day, because cognitive and physical performance are affected by sleep. Worrying and thinking too much keeps your brain active even if your body is already tired. If you have a hard time shaking off negative thoughts, and they are affecting your health, you may consider seeing a therapist or a counselor.
Engage in regular exercise.
Exercise improves your cardiovascular health, immune system, and brain function. It releases endorphins, the good hormones. People who exercise regularly tend to have better quality of sleep. You don’t need to go to the gym. Just walk for at least 30 minutes a day. Jogging, running, and swimming are great options too.