Sleeping is a habit that some people perform better than others. The poorest performers mostly suffer from Insomnia. However, no one is born insomnia; everyone has the capability to have quality sleep. There is no need for medication to treat your problem, with proper sleeping habits and training, people with a sleeping disorder can perfect their condition. Below are ten verified sleep habits that are guaranteed to improve your sleeping disorder.
1. Sleep at the same time every day
Your body needs getting used to a particular sleep-wake up cycle. Ensure you sleep and wake up at the same time every day. The regular schedule should be administered seven days a week to avoid a disruption of the schedule. Achieving this will require you to adjust your tasks so as to complete them before your bed time.
2. No heavy meals before bedtime
Light meals are what you need before bedtime. You may also need to cut on the amount of proteins taken during dinner. Proteins take much time to digest and might disrupt your sleep. Plenty of vitamins, some carbohydrates and fewer proteins are the best way to go. Lying on the bed with a full stomach that has not digested the food properly can result in gastro esophageal reflux disease (GERD) a condition that disrupts bedtime rest causing stomach distress.
3. Develop a bedtime routine
Sometimes, the only way your body can adapt to what we need is by establishing a routine. The method should comprise of relaxing activities that alert your body it is time to sleep. You can have a warm bath, a relaxing massage or listen to soft but soothing music. Your body will always be ready to drift to drowsiness when you perform the activities.
4. Regular exercise
Exercise is essential to your body. Regular exercise should be done to improve your brain concentration as well as to improve your sleep quality. As much as exercise helps in improving sleep, experts recommend not indulging in exercise activities four hours before bedtime. Exercising just before bedtime will keep you alert, and this may interfere with your sleeping pattern.
5. Avoid caffeine
Caffeine is great in the morning to keep your mind focused on the day’s activities all the day long. However, taking products rich in caffeine such as tea, coffee, chocolates, cocoa and colas may disrupt your sleep. Unless you want to keep awake the entire night, experts recommend avoiding caffeinated products just before bedtime.
6. No nap moments during the day
Naps are very tempting especially after taking a heavy meal on a hot afternoon. Such naps are usually ‘sweet’ and may extend to several hours if not well managed. As much as nutritionists recommend siesta moments after a meal, naps will make getting enough and good quality sleep at night a problem. You may also need to avoid, extra naps during the weekend for they are likely to affect your night sleep in the upcoming week.
The naps may have no effect on people without sleep disorders. However, if you are trying to manage your insomnia condition you better get rid of the naps.
7. Keep the night dark
There is a reason nature makes the night dark. Light lets you assume it is daytime and not the time to rest your body. To avoid disruption and have quality sleep throughout the nighttime you will need to switch off the lights the moment you tuck yourself in the bedding.
8. Create a worry journal
In most cases, people take their fears and concerns to their beds. The best way to avoid thinking about a situation that just came in your mind is writing it down for the following day visitation. Keep a pad and paper by your bedside and write any concern that comes to your mind. Once written, avoid thinking about it until the following day during daytime.
9. Say no to devices in the bedroom
In the modern world, people have extended the advancing technology to the bedroom and in the sheets. Bedtime needs concentration and no disruption. Taking your computer, Smartphone, video game to the bedroom will only take away your sleep. Keep off the devices from the bedroom if you need quality sleep.
10. Have sex
Finally, be intimate with your partner. Sex triggers sleep, and Science has proven it. During sexual intercourse, there is an increased production of the oxytocin hormone in women that strengthens the bond between you and your partner yet reducing the cortisol hormone known to induce stress. These hormonal changes leave your body relaxed and ready to drift into a peaceful sleep. Couples should engage in sex before bedtime if they want to improve their sleep quality.
In a nutshell, most Insomnia conditions can be treated by just working on sleeping habits. However, if after applying the above ten sleeping habits your sleep disorder does not improve, you may need to see a doctor find out any other underlying problems you may have.