For active and full-fledged human activity, good sleep is of great importance. Getting enough sleep means looking great, being full of energy, active, and able-bodied during the day. But in the modern rhythm of life, it is far from always possible to get enough sleep, and sometimes lack of sleep becomes a permanent habit.
In this article, we will analyze all the most effective recommendations that will help you start getting enough sleep once and for all, we will study the causes of poor sleep and work on eliminating them. Well, are you ready? Then let’s start!
Habits That Prevent You From Getting Enough Sleep
There are a number of habits that greatly prevent us from starting to get good sleep. Let’s look at the most common of them, and try to get rid of them for better sleep:
Snacking Before Bedtime
The more food a person eats; the more time he needs to sleep. Eating before bed will not allow you to fully relax. Therefore, the last meal of the day should be no later than 1.5 – 2 hours before bedtime. However, if you really crave to eat something, make sure it is light and not heavy. Otherwise, you will spend the whole night tossing and turning.
Many people have a habit of ending their day with alcohol. Though alcohol has a temporary sedative effect and will make you fall asleep quickly. However, if it becomes a habit, frequent night awakening and disrupted sleep will become common problems. Therefore, if you or your loved one is suffering from alcohol addiction, you must get immediate professional help.
In all states of the US, help is readily available to those in critical condition. You may get admitted to a rehab center on the same day. So search for 24-hour rehab near me on your browser and get help as quickly as possible.
No Sleep Schedule
Studies have shown that it is possible to compensate for a lack of sleep within a day and a half. If more than two days have passed since the moment of lack of sleep, then it is already useless to sleep off. The body will fix the lack of sleep and continue to perform its functions in the usual way.
If you want to start getting enough sleep, then you will need to choose a schedule in which you will go to bed and get up at the same time both on weekdays and on weekends. It will help you get enough sleep and stay fit.
Watching TV Before Bedtime
TV shows stimulate the brain. In addition, bright light from the screen has a negative impact on the quality of sleep. After watching TV, the body will need another 20-30 minutes to tune in to sleep. Therefore, you should switch off your TV an hour before you plan to sleep.
Drinking Coffee In The Afternoon
A cup of coffee allows you to perfectly cheer up during the day. But drinking a cup of coffee after dinner can have a negative effect on evening sleep. And coffee in the evening will bring all attempts to start getting enough sleep to nothing.
Please note that some medications may contain caffeine. The recommended amount per day is 400 mg of caffeine. This is the amount of caffeine found in four cups of coffee.
Not Enough Darkness In The Room
In order to start getting enough sleep, and getting up in the morning without difficulty, you need to sleep in complete darkness and absolute silence. Small lighting or extraneous sounds will disturb your biological clock. If you can’t ensure complete darkness or get rid of extraneous sounds, you can start using special sleep masks and earplugs.
Lack of physical activity and sedentary work negatively affect sleep. The body simply does not have time to get tired enough during the day, and the need to restore spent physical strength by the evening simply does not occur.
Getting Up Late
If you are used to waking up after dinner, then the body will not need sleep in the next 22-23 hours. After waking up late, you will not be able to fall asleep even if you do hard physical work and do extensive exercises.
Sleeping pills can be used, but this will not solve all problems. Frequent use of drugs can lead to chronic fatigue and even cause insomnia. It will be right to accustom yourself to getting up early – this is the first and most important step to start getting enough sleep.
Experiencing Stress And Anxiety
Stress, worries, and anxiety experienced during the day will inevitably lead to a lot of unnecessary thoughts before going to bed. The brain is so arranged that emotional events need to be analyzed, and the best time for this is before bedtime. These thoughts will interfere with sleep and you won’t get proper sleep.
Taking Work To Your Home
When not performing work duties during the day, many try to finish the work at home. This is the wrong decision. For a good sleep at home, you need to rest. Remember – it’s better to start the working day a little earlier and try to do everything in time than to take work home and work till midnight.
Using Gadgets Before Bed
Modern man cannot imagine his existence without various gadgets. Their constant use negatively affects sleep. Try to stop using them at least an hour before bedtime. You will allow your body to relax and get ready for sleep. You can even try putting your laptop, mobile, and tablet in another room.
It will take a long time to start to get enough sleep and get used to the new regimen. This can take several weeks – don’t expect quick results. But remember that the effort spent will manifest itself in excellent health, increased productivity and efficiency, as well as a good and cheerful mood. Good luck!