How To Tackle Poor Sleep Patterns
Let’s face it, there’s nothing nice about not being able to get to sleep. Many of us have this issue to deal with on a daily basis. A lack of sleep means less energy, unpredictable mood swings and a host of other issues that plague our waking hours. There are ways you can actively tackle the problem though. We thought we would take a look at a few of them.
Arrange your room so that it is a nice and relaxing setting, a place that actually facilitates sleep. This cannot be overstated. It is vital that you enter the bedroom and immediately feel like it is a sanctuary where you can rest and get some sleep. There are many ways to do this, but changing the lighting so that it is softer, changing the bed regularly so it is soft and welcoming, and banning digital devices can all help to make your bedroom a place to sleep. And that is what your body will do when it realises that the bedroom is for falling asleep in.
Don't eat or drink right before bed either. If you do this you are only stimulating the digestive system. This could quite easily be the reason why you are waking up in the middle of the night or finding it hard to fall asleep due to discomfort. Keep meal times regular and definitely don't eat anything close to bedtime.
Keep the room for the right purpose
Don’t do anything that is not meant to happen in bed. It’s a place for sleep, not working on your laptop, for example. It’s also important to remember that reading at night before you go to bed may be good for you, or it may not. There are basically two types of people in the world, those who can read before bed and those who cannot. Figure out which one you are and act accordingly.
Avoid napping during the daytime. This is obviously more of an issue at weekends, when it is very easy to think it makes sense to have a short nap. It really isn’t a good idea, because that means it will be harder to fall asleep at night time. Your brain will start to associate darkness and quiet with sleeping, and if you’re sitting or lying down in those conditions during the day, you’re going to mess your pattern up very quickly. Napping is great fun, and most welcome after a hard day’s work, but keep the sleeping to the bedroom and the conditions it has, and you’ll sleep better.
Ditch the coffee
Ensure you don't have any stimulants before bed. If you drink alcohol, try and ensure that you do so well before bedtime, because you’re not going to sleep well with alcohol in your body. At the very least you might have to get up to use the toilet. Alcohol is well known for making people wake up in the night. If you drink coffee or tea, and you do this right before you hit the bed, you’re going to find it very difficult to fall asleep. At the same time, it will not make for restful sleep, as your body will be stimulated. Basically, avoid stimulants at least two hours before bedtime.
Finally, wake up at the same time every day. You can do this with a quality alarm clock. Whether you wake best to buzzing or to ambient music, there’s sure to be an alarm clock that can help you out. If you wake up at the same time every day, a pattern will set in that will also dictate the time you go to sleep.