Posted on December 16 2015
Not being able to sleep is one of the most frustrating things one can deal with. The problem only increases the more you think about it. There's not being able to sleep at night, waking up for long periods in the middle of the night or waking up too early for no good reason - all of which are equally annoying.
There are common - and easily identifiable - things that can be avoided to ensure a good nights sleep. Scroll down below to find out what they are :
- Exercising too late in the day:
Exercising revs up your heart rate and gets your body to produce adrenaline which boosts your energy level and keeps you stimulated for hours. This is exactly what your trainer meant when he/she said that you should exercise even if you're tired or sleepy. However if you're prone to restless nights you may want to reconsider shifting your exercise schedule to the am, or late afternoon at best.
- Going to bed hungry:
Crashing on an empty stomach may seem like a good idea when you're extremely tired and can't be bothered sitting at the table and eating a meal but it's really not doing much for your sleep pattern. When your stomach is empty, it sends a signal to your brain which makes it more alert - thus waking you up. Munching on a few snack-bars or biscuits, or sipping on a glass of milk is better than going to sleep hungry.
- Sneaky sources of caffeine:
You're probably aware that a cup of coffee too late in the afternoon will mess with your sleep cycle but there are sources of caffeine that you might not be aware of. A lot of people opt for dark chocolate as a post-dinner treat - which contains 20 mg of the stimulant per ounce. For those of you who prefer keeping things light and down a cup of green tea - be aware that you're also taking in approximately 20 mg of caffeine. If you are sensitive to caffeine, skip the chocolate and green tea post dinner.
- Not winding down before bed:
Watching TV or scrolling through your instagram feed right before bed aren't just bad habits because of the disruptive blue light your screen emits, but it is also very stimulating for your brain. Instead of focusing on entertainment before bed, opt for the opposite - relaxation. Read a book, practice some deep breathing or try meditation.