written by: GriffinJoshua
The way you carry on with your day to day activities is often hinged on the amount and quality of sleep you got the night before. In the same way, the best way to deal with sleep difficulties and daytime fatigue is by changing your daily routine, lifestyle choices, and general health and wellness. Consider the following tips to avoid insomnia and get a good night’s sleep tonight: 1. Create a Sleep-Wake Cycle Start by establishing a sleep-wake cycle that you can stick to religiously. This way, your body will naturally learn to set its own internal clock to the schedule you create. Eventually, it will start responding to various cues to make you feel sleepy and to get up at set times. A good strategy to effective this tip is to always go to bed and get up at the exact same time every morning – even over the weekends. 2. Reduce Caffeine Although almost everyone likes a steaming cuppa joe in the morning, you should try restricting your consumption of caffeine especially in the afternoon and in the evening. As you do this, keep in mind that drinking colas and cocoa as well as eating chocolate will inject caffeine into your system. 3. Watch the Liquor Alcohol is a known cause of insomnia among many adults. To this end, you should always try to not drink anything alcoholic in the 2 to 3 hours before you head to bed. In the same way, you should not drink too much alcohol irrespective of the time of day. This is because overdrinking will disrupt your sleep pattern and cause unsatisfying sleep. 4. Exercise As far as possible, get active in the early hours of morning. This will not only power you up to take on whatever challenge lies in the day ahead, it will also tire out your body towards nighttime. As such, you will feel sleepy earlier, head to bed, and proceed to enjoy a good night’s sleep. However, you are highly dissuaded from engaging in anything strenuous in the evening or right before you go to bed. 5. Lighten Your Dinner Another strategy to avoid insomnia and get a good night’s sleep is to eat lightly in the evening. Eating just before you go to bed (or snacking in bed) as well as having a heavy dinner is a known sleep disrupter. 6. Wind Down Next up, establish a winding down routine for your evenings just before you hop into bed. As you effect this ritual, get rid of every troublesome or distracting thought in your mind. Then, focus your attention on something enjoyable and relaxing – such as watch a pleasant film, listening to music, or reading. This will soon treat your insomnia and help you sleep better. 7. Dedicate the Bed Only use your bed for sex and sleeping. This means that you should never watch anything while on the bed, eat, work, or engage in any other activity. If you are already used to reading in bed, switch to pleasurable reads. By so doing, you will be able to sleep better and avoid insomnia both in the short and in the long run. 8. Make It Inviting Last but not least, tweak your bedroom so it looks inviting. Free it of all distractions and clutter. Then, get the right mattress and bed, and invest in high quality pillows and bedding. This will improve the quality of sleep you get.
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