TIPS AND TRICKS THAT CAN HELP YOU SLEEP BETTER

While I was thinking of what we be the topic of my next article, I slept off on the sofa in the living room where I was watching movies, and I woke about 2.00 am to go to the toilet to ease myself but just like a play I discovered I was no longer feeling sleepy anymore and that was my situation till dawn.

Nothing could, in fact, become more annoying than lying on one's bed, tossing, and turning and not been able to sleep. Your mind is running without limit, thinking just about everything in the whole world. But what can you do, if you find yourself in this situation? Of course, there are things you can do! There are a lot of good strategies that can help you get deep and restorative sleep.

According to statistics, people today sleep 20 percent less than they did 100 years ago and more than 30 percent of the population suffers from insomnia. In fact, one in three people suffers from some form of insomnia during their lifetime. Though if you’re having trouble falling asleep, take heart. This did not mean that you are having insomnia!!!

we know that prevention is better than cure? In fact, if you prevent insomnia from happening on you, you can lead a better life!  Here are some tips and tricks that can help you sleep in no time.  They are a proven and effective method for preventing insomnia.

 Here are the tips and tricks that can help one's sleep better:

 Avoid coffee and other sources of caffeine

Do you know why we need to avoid coffee? This is because of the stimulating effect of caffeine which can last for many hours and interfere with your ability to fall asleep at night. Hence, you MUST avoid all sources of caffeine so that you can fall asleep more easily at night. There are many other sources of caffeine other than coffee, examples of foods that contain caffeine are, tea, soft drinks, some brands of aspirin, painkillers, kola nuts, and chocolate.

Exercise during the day or late afternoon

Engage yourself in regular exercise during the daytime as this will help in the relaxation of your body, but avoid exercising 3 to 4 hours before bedtime. Relaxing exercises such as yoga wouldn't hurt though.

 Limit your alcohol intake and other known stimulants

Limiting your alcohol intake is an important factor in helping you sleep better. This is due to the alcohol's ability to disrupt brain electrical activity and undermine normal sleep architecture by suppressing the rapid eye movement stage of sleep.

 Avoid going to bed hungry or having heavy meals at night

                                                                                     

 You can eat a light bedtime snack like a small bowl of whole-grain, green tea, low-sugar cereal. Also, cut down on your water intake at night.

 Avoid or limit your naps

Try to avoid taking long naps in the afternoon. If you really want to refresh yourself, take a nap between 30 minutes - 1 hour. Do NOT sleep too much because napping can disrupt your natural sleep cycle and prevent you from feeling tired enough to fall asleep when you really want it, which is at night.

Have a relaxing bedtime routine and sleep schedule

Put yourself in a relaxing mode either by taking a cold or warm shower, reading a novel or listening to soothing music. This will give a cue to your brain that it's time to slow down and just let go of the day. Keep a consistent bedtime sleep schedule. As much as possible, go to bed at the same time every night and wake up at the same time every day.

Manage anxiety and stress

There can be a lot of ways to deal with anxiety and stress like doing relaxation techniques. But there are different strokes for different folks. Just discover what works best for you.

Don't force yourself to sleep if you are really not tired at all

This is the common mistake made by insomniacs. Do you know why I asked you not to force yourself to sleep if you are really not tired at all? It is because if you are not tired, you will set yourself up for tossing and turning in your bed, which is not what you wanted. Here's a tip: If you are awake after twenty minutes or so, get out of your bed and do something quiet and non-stimulating. After you start to feel tired, return back to your bed and try to sleep again.

Make your room conducive to sleeping

 Keep the noise down and keep your room dark and cool. Also, make sure that your bed is comfortable.

Review your medications

Not all medications provided by your doctors are good for your sleep! There are some over-the-counter drugs which contain stimulants such as caffeine or pseudoephedrine that can prevent you from getting a good sleep! Hence, try to review your medications with your doctor before you take them before you sleep.

Don't keep staring at the clock

Staring at the clock will just increase your anxiety and obsession about time.

The above tips written are the proven techniques that were used by experts to help many people sleep better

. I hope that these tips and tricks will help people to prevent insomnia and also help them sleep better. However, if your sleep problems persist, I would recommend that you seek a doctor because you might have a treatable underlying illness that's interfering with your sleep such as obstructive sleep apnea or depression.