Most people know how important it is to get the proper amount of rest each night. However, if you are one of the millions of people who suffer from insomnia, you also know that it can be a real challenge to get a good night’s sleep. There are many things that you can do to improve your chances of getting a good night’s sleep, but there are also some things that you should avoid. This blog post will discuss some of the most important things that you should avoid if you have insomnia.
Consuming Caffeine In The Afternoon
One of the most important things to avoid if you have insomnia is consuming caffeine in the afternoon. Caffeine is a stimulant and can stay in your system for several hours. If you consume caffeine late in the day, it can make it difficult to fall asleep at night. It is best to avoid caffeine entirely if you suffer from insomnia. However, if you cannot go without caffeine, try to limit your intake to the morning hours. While most people think they are only getting caffeine from coffee, that is not the case. Caffeine is also found in tea, soda, and even chocolate. Be sure to read labels carefully so that you can avoid consuming caffeine in the afternoon or evening.
Many people believe that alcohol will make you fall asleep when in reality, it does the opposite. Alcohol is a depressant, which means it will actually make your insomnia worse. Not only will you have trouble falling asleep, but you’ll also find that you wake up more during the night and have a harder time staying asleep. If you want to improve your sleep, it’s best to avoid alcohol altogether. However, if you do choose to drink, do so in moderation and avoid doing so before right before bed. Make sure you give yourself at least a few hours to sober up before trying to sleep.
Eating A Large Meal Late
Dinner is usually the largest meal of the day. And while it’s not necessarily a bad thing to eat a big dinner, it can be if you have insomnia. That’s because eating a large meal late at night can cause indigestion. Indigestion can lead to discomfort and pain, which can make it harder to fall asleep. If you have insomnia, it’s best to avoid eating a large meal late at night. If you need to eat a big dinner, try to do so at least a few hours before bedtime. That way, your body will have time to digest the food before you try to go to sleep.
Using Your Phone In Bed
If you have insomnia, one of the worst things you can do is use your phone in bed. The bright lights and stimulating content can make it harder to fall asleep. If you absolutely need to use your phone in bed, try using a blue light filter and keeping the brightness low. You should also avoid checking social media or reading the news before bed, as this can make it harder to relax. If possible, you should leave your phone in another room to avoid the temptation of using it. If you use your phone as an alarm clock, consider investing in a traditional alarm clock so you can remove the temptation of using your phone.
Taking Naps During The Day
If you suffer from insomnia, you might be tempted to try and take naps during the day to catch up on sleep. However, this is usually a bad idea. Naps can interfere with your body’s natural sleep cycle and make it harder to fall asleep at night. If you can’t resist the temptation to take a nap, try to keep it short and make sure it’s early in the day. This way, you’ll be less likely to have trouble falling asleep when it’s time for bed. You can also try to take a power nap instead of a traditional nap. Power naps are short intervals of just resting your eyes for no more than 15 to 20 minutes.
Laying In Bed When You Can’t Sleep
One of the most common mistakes people with insomnia make is lying in bed when they can’t sleep. It might seem like a good idea to try and force yourself to sleep, but it’s actually more likely to make your insomnia worse. When you lie in bed awake, you are training your body to associate your bed with wakefulness instead of sleep. This can make it even harder to fall asleep in the future. If you find yourself lying in bed awake, get up and do something calming until you feel sleepy again. Then, try to go back to bed. By breaking the association between your bed and wakefulness, you’ll be more likely to fall asleep when you need to.
Watching TV In Bed
Similar to using your phone at night, watching TV in bed can make it harder to fall asleep. The bright lights and stimulating content can keep your mind active and make it difficult to relax. If you want to watch TV before bed, try to do so in another room. Alternatively, you can try reading a book or listening to calm music before bed instead. These activities are more likely to help you relax and fall asleep.
Exercising Right Before Bed
You might have heard that exercising can help you sleep better. And while this is true, it’s best to avoid exercising right before bed. Exercise can make you feel more alert and make it harder to fall asleep. If possible, try to exercise at least a few hours before bedtime. That way, you’ll have time to calm down and relax before trying to sleep. If you do try to exercise before bed, try to do a calming activity like yoga or stretching instead of a more vigorous one such as lifting weights.
Insomnia can be a difficult condition to live with. But by avoiding these common mistakes, you can make it easier to fall asleep and get the rest you need. If you find that you’re still struggling to sleep, talk to your doctor. They might be able to recommend a treatment that can help. There are also plenty of resources online that can help you manage your insomnia. With a little effort, you can get more rest and improve your quality of life.