Coping with Sleeplessness
Most people experience sleeping problems at some point in their lives. Whether it be from worry, stress or insomnia, there are occasions when falling asleep can be difficult. When sleep does not come easily during nights, the following are recommendations that you can try in an effort to be able to drift to sleep quickly and naturally.
1. No big meals
Eating a big meal before bed is generally not recommended as going to sleep when your stomach is too full will definitely prevent you from getting a good night’s sleep. In general, it is best to avoid eating during the last two to three hours before you go to sleep.
2. Change your exercise routine
While exercise is definitely an activity that you should engage in regularly, it should be done early in the day or the afternoon rather than in the evening. Exercising at night will make it difficult to sleep since you will be feeling energized from your workout.
3. Get out of bed
If you have not fallen asleep within 30 minutes of going to bed, you should get out of bed and do something that will make you feel tired. Try not to think too much about why you cannot sleep, since this will only worsen the problem. Whatever activity you decide to do, make sure that it will not keep your interest for too long, as this will also delay you in going to sleep.
4. Avoid alcohol
Drinks containing caffeine and alcohol should be limited during the day and must be avoided at night. These types of drinks are stimulants that will interfere with your normal sleeping patterns and might keep you awake at night.
5. Be calm
Try engaging in a relaxing activity, such as taking a warm bath or meditating before going to bed. This will help you to feel calm so that you can easily drift off to sleep.
6. No sleeping pills
While taking the occasional sleeping pill is unlikely to disrupt your normal sleeping patterns, frequent use of them will make it extremely difficult to fall asleep on your own. If falling asleep naturally is a problem for you, it is recommended to discuss this with a doctor who can then recommend alternative options.
7. Have pleasant environment
Prepare your bedroom before going to sleep by ensuring that it isn’t too bright or noisy. Pleasant environment is ideal for sleeping and will help you to fall asleep quicker. If your room is too bright or if there is noise present, try ear plugs or eye covers to block out unnecessary noise or light.
If you’ve tried everything and are still having no luck, consider that the problem might be the surface on which you’re sleeping. Memory foam mattresses are a recent development in technology and can help ensure that you finally get that hard-earned sleep.