Do you lay on your bed tossing and turning, trying to stay hopeful that you can catch a few hours of sleep before you get up?
Don't worry you are not alone, insomnia is widely common around the world, but it's more common in women than in men.
People who don't get enough sleep have few side effects like irritability, weight gain, short term memory loss, and heart disease.
But there are certain tricks that can help you sleep better. Check them out below.
1. DIM THE LIGHTS BEFORE YOU GO TO BED.
Exposure to bright lights just before you go to bed negatively affects your chances of getting good quality and quantity of sleep. Light suppresses the secretion of melatonin, the hormone that influences the circadian rhythms and tells your body, it's sleep time.
Assuming you don't want to sit in the dark for hours, find a happy medium by dimming the lights as bedtime draws near.
Also, consider changing your light bulbs to ones with a color bulb, because these varieties can reduce the effects of the light on your nervous system.
2. TURN OFF SCREENS.
The artificial or blue light emitted by screens can interrupt your body preparations for sleep by stimulating daytime hormones. Reduce your exposure by turning off TV's, phones, and computers at least an hour before bedtime.
If you can't get away from blue lights before bedtime, consider dimming the screen brightness.
3. TRY SLEEPING ON YOUR SIDE.
There are 3 main sleeping positions which are back, stomach, and side. Each has his advantages and disadvantages, but the best one for insomnia is your side.
Sleep specialists recommend sleeping on your side in order to rest more comfortably. The most comfortable position involves bending the knees slightly upwards towards the chest.
4. GO TO SLEEP AT THE SAME TIME EVERY NIGHT.
Last-minute emergency and late nights at the office, tend to get in the way of your routine, but if you want to ensure that you are getting enough sleep every night, you should be doing your best to stick to a schedule.
In a study, researchers concluded that participants who had stable and predictable routines took less time to fall asleep, had improved sleep quality, and slept more efficiently. And to get this is to go to bed at the same time every day.
5. AVOID SPICY FOOD AT NIGHT.
Although eating spicy food at night doesn't give your nightmares, but you should stay away from too much cayenne pepper in your dinner.
Research shows that exercising at night makes you fall asleep faster and improve the quality of your rest.
Do your best to fit in 30 -45 minutes, 4 to 5 times a week. Try relaxing and yoga can help you sleep well at night and not vigorous exercise.
7. MAKE SURE YOUR MATTRESS FITS IN.
Believe it or not, lots of tossing and turning may be less about you, and more of what you are lying on.
Yes, an uncomfortable mattress might be the source of your sleepless nights. It's important to know it's time to buy a new one.
Try to make a swap every 5 to 10 years.
8. MANAGE STRESS.
How you manage stress can play a significant role in your fall and stay asleep, but all stresses aren't all but, but when it turns into anxiety and worry, it can disrupt your sleep.
If your busy mind is keeping you up at night, try practicing stress management techniques before you go to bed.
Experiment with aromatherapy, breathing, keeping a gratitude journal, or meditation.
9. LIMIT ALCOHOL AND CAFFEINE.
Caffeinated beverages like coffee, tea, coca cola, and energy drinks have stimulant that interferes with your sleep. It is recommended that you avoid caffeine 4 to 6 hours before bed. Smokers should also refrain from using tobacco products too close to bedtime, as nicotine also acts as a stimulant.
When it comes to alcohol, it may help you initially go to sleep, but its sedative effects wear off after just a few hours.
10. LIMIT NAPS TO 30 MINUTES.
Many of us begin to feel tired in the early afternoon, and napping can be a great way to improve alertness and concentration.
When you feel sleepy, its best to take between 15 to 30 minutes and try to nap at the same time every day.
Napping for too long or too late in a day can get in the way of a good night's sleep.
11. AVOID STAYING IN BED IF YOU DONT SLEEP.
Your brain is like a computer, which associates certain events with certain functions. The brain will associate night with sleep and triggers the whole process of falling asleep, the brain will not be able to do this if it's distracted by other activities such as video games, homework, physical activity, and alcohol.
It's best to read a book, listen to soft music, deep breathing exercising, yoga, and any other relaxing activity. Do not stay in bed for more half an hour after going to bed, if you are not sleeping.
12. CHOOSE BREATHABLE FABRICS FOR SLEEP.
Wear breathable cotton pajamas or go natural to bed. The best type of bed sheets are natural fiber such as linen, barley, and cotton, try to avoid wearing, polyester, nylon, and microfiber because they are not breathable.
13. KEEP YOUR ROOM COOL.
Yes, a cooler room is more conducive to sleep because cooker rooms induce sleep.
14. HIDE YOUR ALARM CLOCK.
Turn your alarm away from you in the bedroom
15. RESIST THE URGE TO INDULGE IN A BIG MEAL BEFORE BED.
Content created and supplied by: Sleepyeyes (via Opera News )