Lately I have been experiencing insomnia. It is one of the most ignored conditions. The reparations to this can be really weighty. You know those nights when you really want to get a good night rest but it is all in vein. The after math of late nights include; having a really bad mood, exhaustion which leads to lack of delivery. Cardiovascular risk, diabetes, mental health issues, reduced cognitive behavior and possibly obesity.
Question is where are you going wrong?
The bad habits before bed include
1. Taking coffee in the evenings
Taking coffee in the evening can disrupt your sleeping pattern. It gets you rejuvenated hence more active during the night. You may be asking how I can take coffee before sleep. However very many find themselves taking coffee saying that it is only one cup. The one cup theory can ruin a whole night’s sleep. It is actually recommended not to have coffee past the afternoon hours.
2. The use of cellphones
Smartphones produce a blue light that usually causes stronger brain activity. An individual can use night mode on their pones to reduce the risks of not sleeping. These lights are usually on the laptops. There is also behavioral therapy where one should not use a cellphone an hour before going to sleep
3. Taking water or fluids before sleep
Taking water can cause one to wake up in the middle of the night. Waking up in the middle of sleep can be disruptive. It is good to take sufficient water. However sleep can be disrupted by too much fluid intake.
4. Eating food immediately before bed
One should eat two hours before bed time. It allows for digestion of food .Eating food before bed should be inclined to fruits. One should eat more fruits than food, this are easier to digest. Proteins taken in large amounts immediately before bed can be disruptive. They cause discomfort during sleep.
5. Staying in cold conditions
I at times get cold feet during the night. If one has the same situation or stays in a cold place, they need to put on socks before sleep. Those with house dogs can also place their feet below the dog to allow their ledge to warm up really fast.
6. Reliance on sleeping stimulant
Sleeping stimulants may include, prescribed drugs and alcohol. Over reliance on sleeping tablets is wrong. Sleeping tablets upon too much intake may stop being effective. When the system is used to them the one has to seek medical attention. Some individuals rely on alcohol to get enough sleep
Stress hormones plays a role of waking up in the morning. Work related stress may cause insomnia. Having a new born baby. Relationship issues and the likes.
Treatments for lack of sleep include; Healthy sleep hygiene which include;
1. Sleeping or waking up at the same time everyday
2. Reduced alcohol intake
3. Avoid daytime naps
4. Avoid caffeine in the evening
5. Associate sleep with the bedroom.
Sleep disorders may be identified by the individual or the sleeping partners. Sleep disorders like; sleep apnoea, insomnia which may be mild or chronic can be fatal. It is important to regulate the causative factors above listed. The ultimate resultant of lack of sleep is early mortality. Seek the advice of a physician if you are undergoing sleep disorder.