Do you often find yourself tossing and turning in bed, struggling to fall asleep while sleep continues to elude you? If so, you may be experiencing insomnia. Insomnia is a disorder characterized by difficulty sleeping and feeling unrested even after sleeping, leading to stress, daytime sleepiness, irritability, lack of concentration, and high blood pressure. Prolonged insomnia can have negative effects on both your mental and physical well-being.
Various studies have shown that certain bad habits contribute to this disorder. Here are a few things you should avoid doing before bedtime to ensure a sound sleep:
1. Do Not Go To Bed Immediately After Having Your Dinner.
Allow a two-hour gap between your dinner and bedtime. Your body needs time to digest food before it can settle into sleep.
2. Avoid Drinking Coffee At Least 4 to 5 Hours Before You Go To Sleep.
Caffeine stimulates the brain and keeps you awake. Limit your coffee intake to times when you need to stay awake.
3. If You’re Feeling Cold, Do Not Sleep Barefoot.
Cold feet can hinder your ability to sleep. Wear a pair of socks to keep your feet warm or use heating pads if necessary.
4. Do Not Sleep At Irregular Timings
Sleeping at different times throughout the day can disrupt your sleep at night. Establish a regular sleep routine and aim to sleep at the same time every day to help your body adjust.
5. Do Not Exercise Just Before Going To Sleep.
Exercise stimulates the body and can keep you awake. If you want to work out, do so in the morning or at least three hours before bedtime.
6. Do Not Read Books Before Going To Sleep.
Reading before bed is a common habit, but it may not be beneficial if you have insomnia. Try to finish reading at least an hour before you plan to sleep.
7. Do Not Sleep On An Uncomfortable Mattress.
A comfortable mattress is essential for a good night's sleep. Invest in a mattress that suits your comfort preferences, even if it means spending more. It will benefit you in the long run.
8. Do Not Drink Water Or Any Other Liquid An Hour Before You Sleep.
Drinking liquids close to bedtime can disrupt your sleep as you may need to wake up multiple times to use the bathroom.
9. Do Not Sleep On Your Stomach.
Find a sleep position that is most comfortable for you. Sleeping on your left side can promote better sleep.
10. Try To Stay Away From Electric Gadgets.
The blue light emitted by mobile phones, tablets, and laptops stimulates the brain and hinders peaceful sleep. Keep your bed gadget-free to promote better sleep.
Initially, it may be challenging to adopt these suggestions, but with time, you will become accustomed to them and notice the difference. We hope you found this article helpful. Share your thoughts in the comments section below.
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