Insomnia

Tips for Better Sleep

Avoid Blue Light in the Sleeping Room
Avoid Blue Light in the Sleeping Room

Soft blue glow from a digital clock, cell phone or bed lamps will affect sleep patterns.  The short waves that travel from the blue light interfere with sleep. Therefore, make sure that you turn off computers, TVs, and all other blue light producers at least one hour before sleep. If any blue light displays cannot shut off, cover them.

Avoid Naps
Avoid Naps

Napping can cause you trouble in falling asleep at nights. When you nap, see to it that you take brief naps of 20 minutes or less. When you feel like dozing off in the afternoons, go for a walk, try talking to someone or drink a glass of cold water.

Keep your Neck in Neutral Position
Keep your Neck in Neutral Position

If you wake up with a stiff neck and are tired, the reason can be your pillow. Too flat or too fat pillows can cause neck problems. The pillow should be in an appropriate size to support your neck in a neutral position. If you have the habit of sleeping on side, make sure that your nose aligns within your body center. Sleeping on stomach should be avoided.

Avoid Caffeine
Avoid Caffeine

Drinking coffee in the morning is perfectly fine. However, avoid caffeine containing foods and drinks soon as the clock strikes noon. The reason is caffeine interferes with the deep sleep stages.

Eat Right at Night
Eat Right at Night

Avoid large meals and heavy foods at late hours of the day. Digestion becomes very hard and it will be really difficult to get proper sleep. Rather have light snacks that induce sleep like complex carbs with dairy foods. You can include cereal with milk or crackers and cheese.

Be Aware about your Drink
Be Aware about your Drink

Though alcohol has tranquilizing properties that will give you good sleep at bedtime, it may stay only for a while. The initial effects wear off causing frequent awakenings in the middle of the nights and cause less restful sleep.

Stop consuming liquids after 8 pm
Stop consuming liquids after 8 pm

Do not drink anything within 2 hours of bed time. It can disturb sleeps by awakening you in the middle of the night for bathroom trips. And it is very difficult to get back to sleep from the cold bathroom floor.

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