When you're wide awake at 3 a.m., it might seem impossible to get a good night's sleep, but you have a lot more control than you think over the quality of your sleep.
The quality of your waking hours is often dependent on how well you sleep at night, so the remedy for sleep difficulties can often be found in your daily routine.
In addition to leaving you tossing and turning at night, unhealthy daytime habits and lifestyle choices can adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. With these tips, you can improve your sleep at night, boost your health, and improve how you feel during the day.
In order to return to a normal sleep pattern, what should I do?
To help you get into a better sleep routine, I have some suggestions:
● Exercise 3 to 4 hours before bedtime
● Have a wind-down routine of 30 to 60 minutes before you go to sleep
● Every night, go to bed at the same time
● Get up at the same time every day
● Avoid taking naps during the day
● Alcohol should not be consumed close to bedtime
● Caffeine should be avoided after 12pm
Nighttime snacks may help you to sleep
It may be beneficial for some people to eat a light snack before bed. For others, eating before bed causes indigestion and makes sleeping difficult. If you need a snack before bed, try:
● Half of a chicken sandwich.
● Breakfast cereal made from whole grains and low in sugar.
● Yogurt or milk.
● A banana.
Deep breathing exercises to help you sleep
By breathing from your belly instead of your chest, you can activate the relaxation response and lower your heart rate, blood pressure, and stress levels so you can drift off to sleep.
● Close your eyes and lie down in bed.
● Hold your chest with one hand, and your stomach with the other.
● Inhale through your nose. Your hand on your stomach should rise. Your hand on your chest should barely move.
● While contracting your abdominal muscles, exhale as much air as possible through your mouth. As you exhale, your hand on your stomach should move in, but your other hand should move very little.
● Breathe in through your nose and out through your mouth. Inhale deeply so that your lower abdomen rises and falls. As you exhale, count slowly.
It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, you should seek professional help from a medical professional.