10 Tips If Your are Having Troubles Falling Asleep
Have you spent many days feeling tired for the entire day because you couldn’t fall asleep easily the night before? A lot of people have this problem. In order to make yourself fall asleep easier you should follow these mini-rituals conducted one hour before you go to bed.
Statistically speaking, people sleep for about a third of their lives. A good night sleep is essential for people’s mental health. Furthermore, you are more likely to remember more information, think clearer and keep yourself in good health if you are getting enough sleep regularly. That being said, sleep deprivation will cause a lot of trouble in your life.
Insomnia affects roughly 20%-30% of the entire world population at some point in life. The same number of people will, at some point, require medication in order to sleep well.
Going further in statistics, it has been established that 5% of people deal with moving-leg syndrome during sleep. Sleep apnea affects 7%, while the portion of the world population having snoring issues is even larger.
There are claims that catching up on lost sleep hours has no effect on people. However, that is not entirely true. The body has its own way of keeping track of sleep hours. Sleeping for less time than it’s necessary not only causes tiredness, but also higher probability of having blood pressure issues. Sleep deprivation also contributes to more road accidents and in the worst case scenario, even depression.
So what can you do to remedy it? Pay attention to the following tips.
Don’t Spend Unnecessary Time in Bed
This means that you should only stay in bed when it’s time for your sleep. Don’t stay in bed if you can’t fall asleep. On the contrary, find yourself an activity to do until you feel like you are sleepy and then go to bed.
Keep Light Away from the Bedroom
Most people suffering from sleep deprivation can’t sleep in light rooms. If you require complete darkness, close the blinds.
Eliminate All Noises
Make sure your windows are shut. Many people are also annoyed by analog clocks and the ticking noise they produce. If you can’t achieve complete silence, consider using ear-plugs.
Be Less Physically Active Before Going to Bed
Adrenaline is an enemy of sleep. By participating in demanding physical activities you raise your adrenaline levels, thereby making it considerably harder for you to fall asleep.
Don’t Consume Food before Bed
Eating a heavy meal just before bed time is a very bad idea.
Don’t Consume Caffeine before Bed Time
Your last coffee, tea, cola or other caffeine rich product should be at least 4 hours before going to bed.
Don’t Drink Alcohol
Granted, alcohol drinks make you drowsy, however, the aftermath of it has a stimulating effect on the body.
Keep a Regular Sleeping Schedule
You should make a habit of going to bed and waking up at roughly the same time every night and morning. Most of us enjoy sleeping in during the weekend, but that may have a negative effect on your weekly sleep cycle.
Sleep At Least Half an Hour During the Day
Some people says, Catching up on sleep during the day will spoil your sleep schedule. It will be harder for you to fall asleep in the evening, which will make you feel tired in the morning. But research says, that half an hour sleep in the afternoon makes you fresh whole day.
Don’t Abuse Sleeping Pills
Using sleeping pills regularly will cause an unwanted addiction, and you will eventually be unable to fall asleep without taking one.
So If You are Having Troubles Falling Asleep, don’t forget these tips in your routine life.