How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest.
1- Stress is possibly the biggest single cause of insomnia, causing millions of us to lie awake every night worrying.
Our state of mental health is intrinsically linked with sleep problems, whether it's worry preventing us from nodding off, or depression causing us to wake up unduly early every morning. Exercice is a double-edged sword when it comes to insomnia. Regular exercise is known to be good for helping people sleep properly, but vigorous exercise during the evening can prevent sleep.This is because exercise raises the metabolism and encourages the production of adrenalin and other stimulant hormones.If you want to get a good night's sleep, do your exercising during the earlier part of the day, and at least four hours before bedtime.
2- Eating Patterns: a sumptuous dinner often makes us feel sleepy, it's not always a good idea to pack in a big meal too close to bedtime. Apart from the rumblings of your stomach trying to digest your food, it can be uncomfortable lying down with a full stomach.
But going to bed hungry is just as likely to cause problems, especially if your blood sugar levels are unduly low.
Eat Light and make sure you eat at least 3 to 4 hours before you go to bed.
3- Caffeine: a stimulant found in tea, coffee, colas and chocolate, is another common cause of insomnia. If a hot drink is part of your winding-down routine, make sure that it's caffeine-free.
4- Spicy Food: A heady dose of chilli can hang around in your system and keep you up at night, hours after you've eaten it. Studies indicate that capsaicin, the active ingredient that gives chilli its heat, can promote wakefulness and prevent sleep. If you're not used to spicy food and tend to have trouble sleeping, you may want to go for the mild korma option instead.
5- Tablets: In the habit of watching TV on your tablet or relaxing with an e-novel in bed? If you're prone to insomnia, it may be wise to ditch the devices at bedtime. A study conducted by a team at Harvard University last December found that the light emitted by a tablet or e-reader can fool the body's internal clock and mess with sleep.