As promised, here are my 5 top tips for a good night's sleep:
1. Cut the Caffeine
A cup of coffee in the morning is fine for most people but any caffeine after 2p.m. and i find that it interferes with my sleep. This includes the smaller amounts in cola, chocolate and decaf as well
2. Don't drink anything within two hours of bed time
Nothing spoils a good night's sleep like having to go to the bathroom in the middle of the night. Tip: If you do have to go to the bathroom, a nightlight will affect your sleep hormones less than bright fluorescent light.
3. Dim the lights
Lowering the lights signals the brain to produce melatonin, the hormone that makes us feel sleepy. Its a good habit to dim the lights a few hours before bedtime and also to put aside thoughts about work, complex decisions and arguments. It takes time for the emotional noise to die down and the less of it before bedtime the better.
4. Turn off light emitting electronic devices
Especially if its blue light. I found that the soft blue glow from my cell phone when i got a message on my phone affected my sleep a lot. Following some research, i found out that the short waves of blue light in particular can affect sleep.
5. Neutralize Noise
A leaky faucet, a barking dog or noisy neighbors in the middle of the night can really affect sleep.
Personally, i use a white noise generator (sound conditioner) to cover the noise. It takes a day or two to get used to it, but once you do, it works wonders.
I hope these tips help you get a better night's sleep. If your insomnia persists for at least a month, please get it checked out by a doctor. The insomnia may be a symptom of an underlying problem such as depression, acid reflux, asthma or arthritis.
1. Cut the Caffeine
A cup of coffee in the morning is fine for most people but any caffeine after 2p.m. and i find that it interferes with my sleep. This includes the smaller amounts in cola, chocolate and decaf as well
2. Don't drink anything within two hours of bed time
Nothing spoils a good night's sleep like having to go to the bathroom in the middle of the night. Tip: If you do have to go to the bathroom, a nightlight will affect your sleep hormones less than bright fluorescent light.
3. Dim the lights
Lowering the lights signals the brain to produce melatonin, the hormone that makes us feel sleepy. Its a good habit to dim the lights a few hours before bedtime and also to put aside thoughts about work, complex decisions and arguments. It takes time for the emotional noise to die down and the less of it before bedtime the better.
4. Turn off light emitting electronic devices
Especially if its blue light. I found that the soft blue glow from my cell phone when i got a message on my phone affected my sleep a lot. Following some research, i found out that the short waves of blue light in particular can affect sleep.
5. Neutralize Noise
A leaky faucet, a barking dog or noisy neighbors in the middle of the night can really affect sleep.
Personally, i use a white noise generator (sound conditioner) to cover the noise. It takes a day or two to get used to it, but once you do, it works wonders.
I hope these tips help you get a better night's sleep. If your insomnia persists for at least a month, please get it checked out by a doctor. The insomnia may be a symptom of an underlying problem such as depression, acid reflux, asthma or arthritis.
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