Looking for better quality sleep? Here’s 5 Mistakes to Avoid.
Most of us have sleep problems at one time or another. If we’re lucky it may only be for a couple of nights, but some people have poor or unrefreshing sleep nearly all the time. So how can we all have better quality sleep? Here’s 5 things NOT to do!
Don’t sleep in on weekend mornings —
It’s so tempting isn’t it? After all we don’t have to leap out of bed and catch a train. But don’t be seduced by sleeping late on weekends. You will severely disrupt your sleep pattern by disturbing your circadian rhythm.
Going to bed and getting up at the same time every day maintains a healthy circadian rhythm. This is one of the best tips I can give you to ensure a better night’s sleep.
Plan something to look forward to on weekends so you won’t be tempted to lie in bed and waste the morning.
Don’t drink before bed, it’ll wake you up later —
But doesn’t alcohol help you relax and go to sleep? Yes, alcohol does help you relax. However a few hours later it starts to metabolize in the body and can make you feel wide awake. Limit yourself to one drink with dinner if you can
Don’t work on the computer just before bed —
We get so busy sometimes that we have to squeeze things in where we can and before bed seems like an ideal time. But working on the computer or even surfing the net causes the brainwaves to speed up when we’re trying to unwind. The bright flickering monitor also disrupts your circadian rhythm. It’s best to do your computer work in the morning and afternoon when your feeling more alert, you’ll get through it a lot faster.
Don’t lie in bed and worry about everything —
Now if you’re one of these worriers, I understand that it’s a very hard habit to break. This was my downfall when I was suffering from insomnia. We get busy during the day and don’t have time to reflect on things. Then as soon as our head hits the pillow, Boom! All the worrying thoughts in the world come crowding into our brain. Even if everything in your life is going well, you can always find something to worry about!
One of the best ways to break the worry habit is to carve out some “worry time” during the evening. During this time, consciously worry about everything that needs your attention. You can even have a special journal to write your worries down. When you have finished, tell yourself you will continue worrying about these things tomorrow, but tonight is for rest. You’ll be amazed how well this works.
Wait until you’re feeling sleepy before turning off the light —
It’s worth spending some time winding down before trying to sleep. Breathing exercises are good for this or you can read for a while if this relaxes you. Some people find reading in bed keeps them awake while others find it helps them sleep. Try it to see how it works for you.
Hopefully knowing about these 5 mistakes will improve your bedtime habits and help you get the better quality sleep you need.
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