. How many times did you feel like you can’t sleep? According to psychologists, almost every second human in this world suffers from insomnia. But did you know that you can beat insomnia forever and enjoy your sleep? Below you can find some ways which can help you sleep better and easier. How To Prevent […]
How many times did you feel like you can’t sleep?
According to psychologists, almost every second human in this world suffers from insomnia.
But did you know that you can beat insomnia forever and enjoy your sleep?
Below you can find some ways which can help you sleep better and easier.
Obviously, you want to stay away from coffee and tea before bedtime. The caffeine will make it hard for you to fall asleep, and may actually disrupt your sleep cycle and wake you up if you do fall asleep before the caffeine hits. However, alcohol is something else that you should stay away from if you want to get a good night’s rest.
Studies have shown that alcohol “produces biphasic effects of both stimulation and sedation”, therefore, it doesn’t actually help put you to sleep, but rather “sedates” your brain. Dr. Matthew Walker, director of the Sleep and Neuroimaging Laboratory at the University of California, Berkeley says, “Alcohol is a class of drugs that we call, “the sedatives.” And what you’re doing is just knocking your brain out. You’re not putting it into natural sleep.”
When you fall asleep due to alcohol, you spend less time getting good REM sleep and more time closer to the surface with a lot of restless sleep.
Get out of bed if you’ve laid there for at least twenty minutes and are no closer to falling asleep than you were at the beginning. “The reason is that your brain very quickly starts to learn the association between your bed being about the place that you’re awake rather than your bed being about sleep,” adds Dr. Walker.
Therefore, if you’re not sleeping, it’s best to get up and try to do a relaxing activity like reading a book or meditating. Don’t eat food, don’t check your email, and definitely don’t turn on a phone or computer screen. After a while, go back into your bedroom and try to fall asleep again.
Yes, this even includes the weekend. When you’re trying to beat insomnia, you have to make sure your body’s schedule clock goes back into alignment. Until you’ve successfully made it so that you can fall asleep and stay asleep, there shouldn’t be any late nights at the bar or partying with friends.
Director of sleep services at the Pritikin Longevity Center & Spa, Sam J. Sugar, MD, FACP says, “The idea is that you’re creating a habit that the body then wants to stick to, so it tells you that it’s tired at the chosen time.”
Therefore, every day, even on weekends, go to bed at the same time.
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