People who have a hard time falling asleep at night and end up getting only a couple of hours of it are usually lethargic, lacks focus and find it difficult to stay alert during the day. Receiving insufficient amounts of sleep over a prolonged period of time can expose an individual to the risks of accidents caused due to lack of attentiveness, loss of thinking and learning capabilities, lowered libido (sex drive) and serious health issues such as heart diseases, high blood pressure and diabetes. This shows how important it is for you to regularly get an adequate amount of sleep and this article will provide you information about a few steps that can be taken to ensure you receive just that.
Relax Your Body and Mind There are various relaxation techniques that can be practiced in bed to help you reach that drowsy stage fast and these will not take a lot of your bed time. Visualization of a place or a setting that you find peaceful and soothing is a proven method for attaining relaxation while deep breathing, where deep and slow breaths must be taken while keeping your eyes closed. If any difficulty in breathing is keeping you up at night, it could be because of sleep apnoea or any other respiratory disease that requires a doctor’s attention. As a short-term remedy however, you can purchase ResMed CPAP which will ease your breathing.
Make Your Bed Room Fit for the Purpose
Your body has a way of responding to the surrounding and at bed time, make sure you create an atmosphere that induces drowsiness. It should ideally be a cool, dark and quiet one. Noise can certainly sabotage anyone’s peaceful nap and it must be kept out of your bedroom. If even the CPAP machine is making too much noise and is bothering you, it’s better to get or fixed or replaced rather than suffering all night long and if the neighbours, your family members or pets are making too much noise, try to screen it off with the sound of a fan. The optimum temperature for a bedroom is around 18 degrees Celsius and you must take steps to make it dark, like a bat cave, by closing all the curtains and the drapes so that no outside lights can disturb you.
While napping during the day time is a great way to make up for lack of night sleep, overdoing it can seriously mess up your sleep cycle. Keep your day time napping to a maximum of 20 minutes and make sure you don’t do it more than once.
Food and Drinks It is no secret that caffeine can help you stay up till late during a late-night assignment submission or when getting ready for the final exams, however, you’d be surprised to know that caffeine can remain effective in the body even 12 hours after intake. If you are someone who has difficulty getting you head down fast at night, it’s better to lay off the coffee during the day as well. Alcohol must be avoided before going to bed and it’s advisable to quit smoking as well as nicotine can give rise to many sleep related issues. In addition, intake of too much sugar and carbs during the day can keep you up at night and must be controlled as much as possible.