How To Overcome Sleeping Disorders
Saturday, Aug 22, 2020, 5:36 pm
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1.Make Your Bedroom A No TV Zone
One of the biggest mistakes most people make is having a television in their bedrooms. Even though you may fall asleep watching it, the sounds and voices are getting into your subconscious. Since you can't control the content while you are asleep, your brain is picking up signals from voice tones such as anger, anxiety, and more. Make your bedroom a no tv zone!
2.Get On A Schedule
The best thing you can do to promote sleep is to get on a schedule. Going to bed the same time every evening, sets your inner clock to begin to wind down after a certain hour. By sticking to this time, or close to it, your body will naturally fall asleep on its own every night about that time. Try to get at least eight hours of sleep each night, and it is best to go to bed before midnight.
3.Limit Caffeine
Caffeine is a known stimulant, and everyone knows not to drink it too close to bed time, but for some who are sensitive to caffeine, even an afternoon coffee can trigger a disruption in sleep. Caffeine is also found in chocolate and cola, as well as those energy drinks everyone seems to love. Limit caffeine any time after 2pm.
4.Limit Alcohol Consumption After A Certain Hour
A glass of wine before bed can certainly take the edge off and lull you into sleep, but drink too many, or worse yet, drink hard alcohol, and you may be up all night. While you may fall asleep as a result of the drinking, you may soon awaken as the sugar content hits your system, and you may have a few hours on your hands before you can fall asleep again.
5.Turn Off Your Computer
Scientific evidence points to the backlight emitting from computers as being a stimulant to the brain. People often take their laptop or tablet to bed with them, to read, do a puzzle, watch videos or get their news, but the light from these devices can actually make it hard to fall asleep afterward. Instead, choose a good old-fashioned book, or crossword puzzle.
6.Avoid Naps Too Late In The Day
Naps can invigorate the body, and actual help you sleep better at night as well, but if your nap is taken too close to bed time, it can have the opposite affect. If you feel tired, and want to stretch out for a cat nap, make sure it's at least 5 hours before your regular bedtime.
7.Avoid Big Meals Too Close To Bedtime
When the body is digesting, it's working. All that work can stimulate the body, making it hard to fall asleep. A full stomach can also be uncomfortable, and laying down may cause indigestion and heartburn, further delaying sleep. As the saying goes, you should eat breakfast like a king, lunch like a prince and dinner like a pauper.
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8.Get Out In The Sun
The sun gives your body the boost it needs to regulate your hormones. A great source of vitamin D, those who live in cold climates tend to have sleep disorders in the winter from lack of sun. Get outside, even if it's for a little while, every day that the sun is shining.
9.Stress
Everyone experiences stress in their lives, and may even lose a night or two of sleep over it. However, chronic stress can wreak havoc on your sleep cycle. What's more, the less sleep you get the harder it is to manage your stress, creating a viscous circle. Yoga and meditation may help.
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10.Depression
Depression may make you feel like staying in bed all day, but the reality is that it can also cause sleep disorders, and disruption. Clinical depression can affect every part of your day, including your night. Your mind might be racing, or feeling anxious, making it hard to relax enough to sleep.
11.Medications
Some medications can interfere with sleep, especially if you are taking multiple medications at the same time. They can contain stimulants, among other things, that can make it hard to fall asleep, or stay asleep. Check with your doctor, or pharmacist, f you are having a hard time sleeping ... or do some research online on your medications.
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12.Don't Exercise Too Close To Bedtime
Exercising gives you energy, and revs you up. While it can promote a healthy sleep pattern, if done too close to bedtime, it can have the opposite affect. Getting your blood pumping, awakens the brain, and floods the body with endorphins. It can be hard to fall asleep if your body is rearing to go.
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