Most people have had nights where they just couldn't get to sleep, or kept waking up all night long. One night of difficulty sleeping is annoying but manageable. Persistent insomnia, on the other hand, can lead to problems at work, in your relationships and in your health. If you've been having trouble getting a good night's sleep, here are three tips that can help.
1. Watch what you eat before bed
You should avoid caffeine and other stimulants for several hours before going to bed. They can stay in your system for up to 6 hours so if you suspect they're playing a part in your difficulty sleeping, try to avoid them after lunchtime.
Also avoid alcohol for several hours before going to bed. While it can make you drowsy in the short term, it can cause you to wake up more throughout the night, affecting your sleep.
Don't eat a lot of food late at night. It can give your body extra energy that will make it harder to fall asleep, plus you may experience indigestion that keeps you up at night.
2. Adjust your sleeping habits
Our bodies thrive on rhythms and schedules. Going to bed and waking up at the same time every day will help keep your body in tune and will help you get a more restful sleep.
Create a bedtime ritual. Our bodies naturally respond to patterns and if you do the same thing every night before going to bed, your body will know when it's time to go to sleep.
3. Relieve the stresses of the day before going to bed
Stress can cause our minds to wander and a wandering mind will make it harder to get to sleep. Taking a warm bath shortly before bed will help your muscles to relax.
Meditation and visualization can also help to calm you and release the tensions of the day.
Finally, avoid things that will stimulate you right before going to bed, such as watching TV or playing action-filled video games. They will get your mind and body stimulated, making it harder to relax and fall asleep.
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