Not being able to fall asleep at
a time when you feel most tired and needing rest is a frustrating situation. However,
before you chalk yourself up as being a hopeless case, you may benefit from
learning that there are simple ways to fight insomnia and win. This involves
checking some factors surrounding your sleep time, which may or may not be
easily changed, and you may find yourself dozing off more efficiently when you
tackle the following questions:
1. Is
your bedroom clean or messy? Even if you believe you are the type of person who
can function well in a less-than-tidy room, your brain may think differently. Sometimes
a messy bedroom causes restlessness even if you are not conscious of it. As
such, it may do you well to create a relaxing atmosphere by keeping your room
clean, and if possible, removing any stressful or work-related items from that
room. If you have a one-bedroom apartment and really cannot transfer your work
station, you can opt to make one corner limited to work just to keep your
things organized and not strewn all over the place. If anything, keep your bed
area clear.
2. How much light does your room get? Even if you
are the kind of person who can sleep with the lights on, it may be a good idea
to check this factor. For some reason, darkness triggers the release of
melatonin, or the sleep hormone. If your room lights are too bright, perhaps
you can consider changing your bulbs to those of lower wattage, or add dimmers.
If your room faces a bright street lamp, consider putting up heavy blinds or
thick curtains to dim your room; they will also help you stay asleep longer by
keeping the morning sun out.
3. What time do you usually exercise? This is
important, of course, if you have a workout routine. Intensive workouts are
known for making a person more alert, so if you have a workout schedule, check
that it does not happen in the evening, or at least not late in the evening. A
basic gauge would be to finish your exercise routine at a minimum of three
hours before you head to bed.
4. As crazy as it sounds, what you eat will have
repercussions on your sleep, largely because spicy foods tend to cause
unsettled stomachs, which makes it harder to fall asleep. Also, if you go to
bed with a rumbling, empty tummy, you will be so uncomfortable as to fall off
to sleep easily. Of course, it is not advisable to load up on a heavy meal
right before sleeping. Interestingly, some experts also recommend eating a
handful of nuts or a piece of turkey. These, like milk, contain the amino acid
L-tryptophan, which has been proven to induce sleep.
5. Are you worrying about something? It could be
worry about money, or about relationship problems, or even an unconscious
anxiety about the future. Some people find it comforting to believe in a God
who cares for them, who would even give up His life for them, as the belief in
perfect love drives away every fear.
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