Having a hard time finding the sleep you are really craving for the night? Do you stay up all night with an unsolicited alertness when everyone else has fallen asleep or wake up in the middle of the night and find yourself unable to get back to sleep despite all efforts to?
Insomnia can be very troubling and is a cause of moodiness, emotional imbalances, fatigue, stress etcetera. In some cases of chronic insomnia, there can be health impairment. This is one of the major reasons why insomnia should be avoided.
Having sleepless nights can spring from several causes which may include too much caffeine intake, alcohol intake and nicotine intake. Causes also include anxiety, stress and depression. Poor sleep has also been linked to a number of health issues like diabetes, weight gain, short-term memory loss and even behavioural problems.
A certain stress hormone released by the body called corticosterone maintains a normal level in the body but that level gets increased during stressful situations. Digestion is halted, muscles become agitated, heart beat rate spikes in the process and brain chemistry is influenced; depression or anxiety may result.
The good news however is that insomnia can be combated just by readjusting or changing activities and also by providing an appealing sleep environment for yourself.
Here are a couple of things you can do to ensure your night sleep is one to look forward to:
1. Try taking your favourite coffee drink about 6 hours before bedtime.
2. Keep a regular sleep schedule.
3. Keep your bedroom quiet, dark and cool.
4. Remove noise. Noise and light are the most common agents of turning and tossing on the bed. You can use an eye mask to remove light distractions too.
5. Avoid using an electric clock on your bedside because it also has light and electromagnetic radiations. Sleeping with an electric bedside clock could be the same as sleeping with an electromagnetic field-EMF equivalent to that of a powerline.
6. Avoid napping in the day to help improve your night-time sleep.
7. Avoid bedtime activities that keep you engaged and awake. You can remove the television from the room; just reduce sleep distractions as much as possible.
8. Go to bed when you are really tired and postpone all activities for a later time.
9. Don’t be a nighttime clock-watcher. The anxiety you will get from wondering why you can’t sleep will lead to more difficulty sleeping.
10. Take lighter evening meals before bed.
Sleep well!
For more tips for sleeping better, read also:
Five Easy Ways to Stop Snoring
Top 3 Tips to Help Your Toddler Sleep
6 Tips to Help You Sleep Better in a Hotel Room
About the Writer: Bello Muhammad is a graduate of Biological Sciences. He is passionate about education and personal development. He is also a lover of chess who has featured in the West African University Games for his institution. You can contact him via Google+ and email: slimophobia@gmail.com, phone 08152501891 and Twitter @Slimanic.
