Many people have difficulty falling asleep because either they suffer from sleeping disorders or follow a poor lifestyle and unhealthy eating habits. More than 30% of adults who experience insomnia are victims of daytime sleepiness severe enough to interfere with their everyday activities. An average individual needs 7 to 8 hours of a good night quality sleep to perform at his or her peak. Researches have shown that people who don’t get enough sleep often suffer from anxiety, mood swings and mental disorders.
Factors that can affect an Individual’s Ability to take a Good Night Sleep:
- There are over 50 different sleep disorders that can reduce sleep quality.
- A number of health conditions can interfere with your ability to stay or fall asleep.
- Certain medications have also been shown to induce insomnia as a side effect.
Getting regularly a good night sleep can make a big difference in one’s quality of life because it keeps an individual energetic and fresh.
I have compiled a list of do’s and don’ts which will help combat common sleep problems and help you fall asleep faster:
Things to Do:
- Exercise on a daily basis to combat insomnia. Studies show that exercise improves blood circulation which lessens the intensity of sleep disorders, promoting a good night quality sleep.
- Make your surrounding as comfortable as possible to have a good night sleep. Your selection of pillows needs to be very good to have quality sleep. Avoid using feather pillows because they are not so good when it comes to comfortable sleep. Use the one that fills the gap between your head and neck and the mattress. Sleep on a comfortable and supportive mattress and keep the temperature of your room between 62 and 68 Fahrenheit degrees. Make sure that your bedroom will be free from any noise or distractions that can disturb your sleep. Switch your mobile phone off when you go to bed and take measures to reduce bed partner’s sleep disruptions such as snoring. Consider using eye shades, blackout curtains, ear plugs, fans, humidifiers, and other devices for comfortable and quality sleep.
- Regulate your body’s clock by getting up and going to bed at the same time even on the weekends.
- Practice yoga at least 5 times a week. There are numerous yoga poses that focus on deep breathing which in turn calm your mind and release physical tension. When practiced in the evening, yoga poses can be extremely helpful for combating insomnia and restlessness. Easy Forward Bend, Standing Forward Bend, Plow Pose, and Corpse Pose are some of the many yoga poses that help overcome stress-induced insomnia. They help you focus your attention on the body and breath, helping you take the mind off of what is causing stress.
- Involve yourself in activities like giving charities, donating blood and joining NGOs that work for social causes. The spiritual feeling that you are helping others will soothe your mind and relieve stress that will definitely help you getting a good night quality sleep.
Things Not to Do:
- Avoid naps especially in the afternoon to enhance the quality of your sleep. Napping may help get fresh for a small duration of time; however it induces sleeplessness in individuals especially in those who have trouble sleeping.
- Avoid drinking caffeine-containing beverages like soft drinks, tea and coffee in the evening. Caffeine interferes with the quality of sleep by negatively affecting brain waves that induce deeper sleep.
- Don’t eat spicy and heavy meals a couple of hours before going to bed. When you go to the bed with a full stomach, you are more likely to have vivid dreams and poor quality sleep. Moreover, digestion of the heavy meals during sleep can also impede your sleep quality.
- Don’t take a hot shower before going to bed. Taking a hot bath can increase your body temperature which can interfere with the quality of sleep.
- Avoid smoking and alcohol consumption especially near bed time.
- Avoid taking medications that are meant to induce sleepiness. Dependence on over-the-counter-medications for sleep makes the brain to transmit sleeping signals when it senses the presence of a sleep-inducing medication in the blood, making it difficult for the body to go in the state of sleepiness naturally.