Are you having a hard time sleeping at night? Do you have a problem going back to sleep after waking up in the middle of the night or at dawn? Under normal circumstances, sleeping problems are caused by some “wrong things” or maybe we can also call them “practices” that you’re currently doing.
What Can You Do?
Basically what you need to do is simply change some bad habits or practices you have been accustomed to. Below are some of the few things that you might have been doing in the past and currently that have contributed to your sleeping problems. Suggestions are also given specifically on how you can solve your sleeping concerns.
Never Overeat During Dinner Time – A full stomach will definitely make you very uncomfortable. It will make sleeping very hard so avoid it “like a plague”. Remember the adage that says “eat breakfast like a King; lunch like a Prince; and dinner like a Pauper”? This is very true and very applicable if you want to sleep early and sleep soundly like a baby. Make it a habit to prepare a vegetable-laden meal at dinner time. Prepare food with plenty of vegetables and then eat fruit. Slow down on meat, most especially red meat. If you can not avoid eating a heavy dinner, then at least eat 3 hours before your actual bedtime. Your digestive system would have done its magic with the “heavy” food in 3 hours and you’ll be sleeping with a lighter stomach.
Never Drink Caffeinated Drinks in the Evening – This is crucial and should be followed if you want to sleep soundly at night. Avoid coffee and cola drinks at night. Caffeine which is found in coffee and cola drinks excites your nervous system, and you don’t want an excited nervous system at night when you’re supposed to be resting.
Exercise – Regular exercise helps condition the body to sleep. But never exercise when you are about to go to bed. Maybe what you can do is take a 10-minute brisk or leisurely walk at the park or just around the corner in your neighborhood. When you get home, give yourself time to relax and rest. Do this regularly, and if you can do it every night, then so much the better. When your body has relaxed already after your walk, then you can proceed to do the next step below.
Condition Your Mind and Body to Sleep – It would be very helpful to prepare yourself for bed. When it’s almost bedtime, take a bath or a shower. Turn on the air conditioning unit in your room to cool it down. Make sure that your beddings are clean and smelling fresh. Do not watch TV in your bedroom. Never bring your laptop to your bed, or your iPad, or your iPhone, or any of your favorite gadgets. Dim the lights – this is a signal to your brain that you are about to go to sleep. The brain will then do its thing and send the message to the other parts of your body … for them to slow down as you are about to sleep.
These are not difficult things to do. Follow them and you’ll be sleeping soundly in no time. If, however, you still continue to have difficulty in sleeping after doing all of the above, then go see your doctor.
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