We’re exhausted after a long day. And sometimes, it is not falling asleep that we have a problem with, but rather, staying asleep. We wake up in the middle of the night, feeling foggy and bewildered, multiple times. We toss and turn, wake up weary, and repeat the cycle. What’s going on?
There are many things we can do to prepare our brains and bodies for uninterrupted rest, and it all starts before night. Some recommendations may appear minor, yet they make a tremendous difference. To improve your sleep hygiene, keep the following behaviours in mind:
1. Say NO To Alcohol & Caffeine
Caffeine, in coffee, tea, soda, and nicotine, acts as a stimulant, keeping you alert. While alcohol can help you fall asleep, it can also cause more interrupted sleep during the night. When alcohol is broken down, it causes more REM sleep (light sleep). Brain activity during this stage is quite similar to brain activity while awake.
2. Avoid Scrolling Thru Phone Before Bed
Technology not only exposes us to blue light, but it can also be emotionally and mentally engaging, making it more difficult for us to shut down our minds and go to sleep. Many people claim that they can fall asleep easily when watching television. When you are exposed to strong lights prior to going to bed, your brain’s sleep switch is turned off. So, even if you fall asleep watching TV or surfing on your phone, your brain still believes you’re awake, preventing you from getting restorative sleep and promoting more restless sleep.
3. Focus On Your Senses
We need to create a strong relationship between sleep and our bed – so clear away clutter and distractions and focus on establishing an inviting and conducive area for slumber. Falling asleep in a tranquil and pleasant setting reduces stress and anxiety, helping us to sleep more deeply or easily drift back to sleep if we wake up in the night. Concentrate on your senses.
4. Don’t Force Yourself
There will be evenings when you simply cannot sleep. It can take some time to teach our bodies to sleep, and lying there, staring at the clock, will just make you feel more worried. Our goal is to train our brain to associate bed with sleep, so you don’t have to lie awake for hours. If you can’t sleep, get out of bed and walk into another room to conduct a calm and pleasant activity like reading a book, having a warm glass of milk, etc. until you feel drowsy enough to return to bed.
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