Sleep deprivation, mostly caused by insomnia, can cause some serious problems. These problems, such as lack of concentration during the day, can also affect your physical and mental health. Good sleep is a necessity for your mind and your body. Here are five tips to help you avoid sleep deprivation and insomnia.
Stay Away From Sleep Aids
Avoid things like Nyquil and Tylenol PM. These are supposedly not habit forming, but of course they are. Try to avoid all unnatural sleep aids, even prescription aids if possible. Of course you should follow doctor’s orders, but try to get to sleep on your own if you can. You can become dependant on these drugs, and fall into a bad pattern of taking them because you simply can’t fall asleep without them. Try natural sleep aids if you have to, like melatonin, warm milk, or chamomile tea before bed.
Try to avoid any stimulants in the few hours before bedtime. This includes coffee, exercise, drugs. Don’t expect to fall asleep after four cups of coffee after dinner time, it just isn’t going to work. Use common sense here.
Eat a Healthy Diet
Keeping your body in top shape by exercise and a healthy diet can help with sleep problems. Eat plenty of whole grains, fruits, vegetables, lean proteins, and spread small meals throughout the day. Don’t eat for two hours less before bed time, or you could suffer from indigestion or heartburn which can keep you awake, or wake you up with discomfort and pain in the middle of the night.
Keep a Regular Sleep Schedule
Try to keep to a regular sleep schedule if you can. Go to bed and get up at around the same time every day, even on weekends and vacations. You won’t need extra sleep if you are getting enough during the week. Most people need around eight hours, some need less, but if you aren’t getting at least six or seven hours of sleep on a regular basis, you can really run into problems.
Have a bedtime routine
Create a routine at bedtime and stick to it. Your body will learn to recognize and take cues from your regular routine, and will “know” once you start doing certain things that you are getting ready for bed, and will start gearing down for it. It doesn’t really matter what your routine is, as long as it’s the same every night. Perhaps you could read a few chapters of a book, lay out your clothing for the next morning, and brush your teeth.