We all know how brutal the morning after a miserable night of sleep can be. Not only do you feel cranky and irritable throughout the day, poor sleep also results in many long-term health risks from weight gain to weakened immunity and low blood pressure.
Many people grapple with some form of insomnia and the reasons for this could be certain habits that you do before sleeping. Studies show that at least one third of people wake up in the night and this is actually a form of insomnia which can be caused by any number of things. Insomnia doesn’t always need medical attention though and can be treated with lifestyle changes.If your bladder wakes you up at night try cutting down fluid intake in the evening. Don’t drink anything two hours before bedtime especially not alcohol or anything with caffeine which are diuretics, making you go to the bathroom more.
There are ways to combat this including relaxation and stress-relief exercises such as meditation or even taking up hobbies that you enjoy.A simple hack like making your room cooler or switching on the air-conditioning before bed can also help you to sleep better. This is because your body temperature falls at night when it is time for bed and if your room is too warm it signals that it is time to be awake.Quit the habit of scrolling or checking your phone before going to sleep.
Avoid spicy or oily foods at your last meal which is usually dinner. A queasy stomach and heartburn or indigestion are not a good recipe for sleep at all.There is this misconception that a nightcap consisting of alcohol before bedtime can help you sleep. The converse is in fact true alcohol, as well as cigarettes, disrupt sleep patterns. Avoid this as much as possible and it may help you fall asleep faster and enjoy deeper sleep.