Improve Your Sleep Quality through Lifestyle Changes
In this age of cut-throat competition, individuals remain deprived of a sound sleep at night due to stress, anxiety, poor eating habits, late night shifts, poor health or due to the effect of medications. If you suffer from persistent sleep problems, then it is advisable to seek the help of a sleep specialist. Absence of sleep not only affects your health but also impacts your mood, energy and ability to work throughout the day. Less sleep could lead to serious health complications such as diabetes, hypertension and stroke.
Some of the major symptoms of insomnia include:
Insomnia could be the result of several medical issues such as chronic pain, kidney disease, allergies and asthma. Relationship issues, breakup and stress at the workplace are some of the other reasons for the absence of sleep in individuals.
Poor sleep habit is one of the major contributors of insomnia. Watching TV at midnight or excess consumption of tea and coffee can deprive you of sound sleep at night. Healthy sleep habits could prove to be main difference between sleeplessness and peaceful slumber. Researchers have identified a number of habits and practices known as "sleep hygiene" ,which if followed properly can maximize the hours of sleep, even if the person is suffering from jet lag, insomnia or shift work.
Important tips for the improvement of sleep in insomniacs
Caffeine is a stimulant that keeps you awake at night. You must avoid the consumption of tea, coffee, cola, chocolate and pain relievers up to six hours before going to bed. Chain smokers should refrain from the use of tobacco products before retiring to bed. Further, you must stay away from the use of alcohol before bedtime.
A quiet and dark bedroom can promote slumber in insomniacs. Use of heavy curtains and eye masks can enable people to rest peacefully. Make sure that your bedroom is ventilated and you sleep on a comfortable pillow and mattress.
Go to bed daily at a fixed time and wake up at same time daily. Follow this routine even on weekends and holidays. Take a bath, read a book, listen to light music, apply hair oil or practice relaxation techniques. All these activities will promote drowsiness leading to a calm sleep at night. Further, avoid afternoon naps and always go to bed when you are really tired.
You should stay away from the use of electronic gadgets such as laptop, TV, tablet or smartphone before bedtime. All of them suppress the effect of melatonin - a natural sleep hormone- and make it difficult for a person to fall asleep.
It is advisable to have a light dinner before bedtime. You must avoid the use of foods that are difficult to digest. Further, drink fluid in appropriate quantity so that you don't feel thirsty or wake up several times at night for urination.
Daily exercise can help you to sleep faster. However, you must avoid work out at least 3 hours before going to bed.
If your sleep problems don't improve even after making changes in your lifestyle and sleep patterns, then it is advisable to take the help of best sleeping pills.