For the sleep deprived, enjoying a good night’s rest seems to be the hardest thing to obtain. Unless there are external factors or certain medical conditions that actively stop you from sleeping, your sole habits and actions determine whether you will have a restful night or not.
When it comes down to sleep, most of us take it for granted and although it’s a natural body function, sometimes we make mistakes that prevent us from falling asleep or having a good night’s rest. Here are some things that you should avoid at all costs:
- Blue Lights – in this technology age, it’s pretty difficult to abstain from gadgets, especially before sleep when you need to relax. The problem is that the light emitted by these devices trick your brain into thinking it’s daytime. Researchers suggest you should avoid them for at least one hour before going to bed or you can try using night filter apps.
- Intense workout – although it leaves you out of breath and it seems like a good idea, intense workout routines actually make you feel more energetic. Instead, you can try yoga (which is more efficient in making your body relaxed).
- Alcohol – even if it makes you feel drowsy for a time, studies show that REM sleep is affected, which in turn makes you not benefit from a good night’s rest. In addition, alcohol acts as a diuretic, which means that you will have to wake up in the middle of the night to go to the bathroom.
- Eating foods – you should avoid eating at least 2 hours before going to bed because your body needs to digest it. Also, if you are a fan of spicy foods, these may cause acid reflux which will disturb your sleep. Try to eat as light as possible in the evening , just enough to not feel hungry or bloated.
- Smoking – in general, even if people claim that it relaxes them, in actuality nicotine is a stimulant. Therefore, avoid anything that contains nicotine, including e-cigarettes, chewing tobacco, patches, cigars and pipes.
- Drinking a lot of beverages – you must keep yourself hydrated during the day and not over compensate before going to bed. This will only make you urinate during the night, disturbing your sleep. Also, try to stay away from teas or caffeine for a fair amount before going to bed because they are natural stimulants and will make you stay up.
If you are plagued by anxious or stressful thoughts, yoga or meditation is something that you should try. In the beginning, it might feel a bit weird and you might find it very hard to let go and be in the present, but I can assure you that after a few tries you will start sensing changes. Also, breathing techniques can help to induce you faster into sleep.
Being aware of your body’s needs and trying to give it what it asks you is very important. Always be in tune with your needs and try to give yourself space and time to relax and enjoy life.
As always your health is in your hands.