Lack of sleep negatively impacts your mood, concentration, productivity, mental stability, and even weight. Even so, a lot of us struggle to obtain the rest we require at night because we toss and turn.
Even while it may seem impossible when you're wide awake at three in the morning, you actually have a lot more control than you might realise on the quality of your sleep.
In addition to keeping you up at night, bad habits and choices you make during the day can harm your happiness, well-being, brain and heart health, immune system, creativity, vitality, and weight. If you have trouble falling asleep or waking up during the night, "sleep hygiene" (good sleep practices) may help. You can sleep longer and fall asleep more quickly if you take better care of your sleep. Additionally, you can enhance your general health as well as how you feel and think during the day.
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Should I sleep soon?
Everyone is different, but most healthy people should be able to fall asleep in 10 to 20 minutes. If it takes you more than 30 minutes, it could be a sign of a deeper problem, like insomnia.
But it's possible to fall asleep too quickly as well. You may not get enough sleep if you fall asleep immediately after hitting the pillow. You sleep poorly.
This could be because you have a sleep problem like sleep apnea, in which your breathing stops and starts often while you sleep. People with sleep apnea often snore loudly, choke, or gasp while they sleep.
TIPS
1. Work out
Not only can going for a quick walk every day help you lose weight, but it will also help you sleep better at night. When you exercise, melatonin and other chemicals that aid in sleep function better. According to Sleep study, postmenopausal women who exercised three and a half hours a week had an easier time falling asleep. Just be cautious about your workout schedule. Exercise can keep you awake if done too close to bedtime. Exercise in the morning when it is bright outdoors helps the circadian rhythm naturally.
2. Save the bed for sleeping and having sex
Don't take calls or respond to emails in bed like it's your work. Don't watch TV there after midnight either. Your bed should encourage sleep, not keep you awake.
3. Ensure that it is cozy.
Not just the TV can prevent you from falling asleep in your bedroom. How well you sleep might also be impacted by your surroundings. Make sure that your bedroom is as comfy as it can be. You want a place that is quiet, dark, and cool.
4. Start a bedtime routine
It helped you fall asleep when you were a child and your mother would tell you a story before putting you to bed. Rituals aid the body and mind in recognizing that bedtime is approaching. Drink some warm milk. Take a bath. Alternatives include relaxing music before bed.
5. Eat, but don't overdo it
A growling stomach can keep you awake, but so can having too much food in your stomach. Avoid eating a heavy dinner two to three hours before bed. Eat a quick, healthy snack like a few whole-wheat crackers or an apple with some cheese if you're hungry right before bed to tide you over until breakfast.
6. Stay away from drinks and coffee
If you want to snack before bed, you shouldn't have wine or chocolate. Chocolate contains caffeine, a stimulant. Unexpectedly, alcohol also has the same effect. It might make you feel a little sleepy, but it's actually a booster that keeps you awake at night. Also, avoid anything spicy or acidic, like citrus fruits and drinks, which can give you heartburn.
Using sleeping pills to fall asleep
Your doctor may prescribe you calming sleep aids if you've tried altering your lifestyle and they haven't helped. These medications can shorten your time in bed and help you sleep longer, but they can also have negative side effects. Here are some tips to make sure you take these drugs as safely as possible:
- Tell your doctor about any other medicines you are taking. Some drugs can affect the way sleep aids work.
- Take only the smallest amount that works and for the shortest time possible.
- Carefully do what your doctor tells you. Make sure you take the right amount at the right time, which is usually right before you go to sleep.
- If you feel dizzy or sleepy, call your doctor.
- Use the good sleep habits in this piece along with the medicine to help you fall asleep.
- Don't drive or drink booze while taking sleep aids.
- If you take sleep aids and get out of bed while still tired, you might find it hard to walk. If you often have to get out of bed at night to use the bathroom, make sure there are no hurdles or loose rugs in the way so you don't fall.
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