Sleep Deprivation is becoming one of the common problems nowadays. We find difficulty sleeping one time or another. Mostly it’s due to stress, unhealthy lifestyle or any other disruptions in your normal routine so getting a good night sleep becomes hard. But if sleeping disorder becomes a routine there are chances that you may be suffering from a sleep disorder. A sleep disorder can cause mental and physical problems resulting in high blood pressure, weight gain, and impacting your heart health, immune system, mood and energy levels. Therefore, it becomes necessary to get sound sleep to improve your overall health.
No electronic devices near you
You should avoid keeping electronic gadgets such as laptops and smart phones near you while sleeping. Checking phone or working on a laptop just before your bedtime can disrupt the natural pattern of sleep wake cycle. The blue light emitted by smart phones, computers, tablets, and televisions restricts the production of melatonin, the hormone that controls your sleep. You can try listening to soft music, podcast, or using blue light filters for reading.
Say no to caffeine and alcohol
Caffeine and alcohol are two typical thugs of sleep. Caffeine is a stimulant that can keep you awake for hours. So, one should avoid drinking caffeinated beverages such as coffee or soda in the late afternoon or evening. Eating an apple can also disrupt your sleep as it contains excessive amount of caffeine. Alcohol is a sedative which interferes with the quality of your sleep, resulting in dizzy feeling the next morning.
Set the comfort sleeping environment
A relaxing environment can help promote sound sleep. Cut yourself from the outside noise and try to maintain cool temperature between 15 to 20 degree Celsius. And make sure your bedroom is equipped with a comfortable mattress and pillows. Try not to keep computers, TVs, and work materials in your sleeping room.
Balanced fluid and food intake
Drink enough water throughout the day to maintain your body water level, but should avoid drinking water before bedtime to wake up less during the night. Eating a heavy meal just before sleeping can result in indigestion and may disrupt your sound sleep as digesting of heavy meals requires burning of consumed calories.
Do it another way
Even if these tips are not working out, you can resort to other way around. If it’s been over 30 minutes and you are still awake don’t try to force yourself to fall asleep. Instead get out of the bed and do something else. Take a bath, read, or listen to soothing music. Then go back to bed when the anxiety of not being able to fall asleep is gone.