Insomnia is a quite common health issue faced by the current generation. Around 30 percent of the population experienced short-term insomnia while 10 percent people are reported to suffer from long-term insomnia. This is why good sleep practice is a must, especially when you have a stressful job. You may not know, but you might be involved in some bad-practices that may be hindering your sleep.
Here are five things to avoid before you go to bed
Don’t use mobile or laptop on bed
White LED lights, laptops and mobile screens emit blue and white light that blocks your brain from releasing melatonin, a hormone that helps you fall asleep. Operating a laptop or mobiles while on bed can make it hard for you to fall asleep. Besides, experts recommend not to keep mobile phones near you while sleeping.
Mobile phones emit radiation due to its transmission signal around 900MHz. Keeping mobile phones close to your head can lead to sleep disturbances followed by headaches, muscle pain and other complicated health issues.
Studies revealed that exposure to blue light at night affects your sleep as well as increases your chances of developing obesity and breast/prostate cancer.
Avoid drinking coffee or tea
If you have to study or work the whole night, it’s fine to have a cup of coffee or two. However, you should not consume them when you are trying to fall asleep. The caffeine in coffee increases your adrenaline and energy levels in your body, which will keep you awake for the whole night.
Avoid coffee at least 4-5 hours before going to bed. This is because coffee starts working within 30 minutes of consumption and stays for 4-5 hours in your system. This will not only make it hard to fall asleep but also cause frequent awakenings in the middle of the night. It is reported that coffee before bed can give you a headache when you wake up. So, if you need a sound sleep and want to wake up refreshed, then ditch the coffee and switch to warm milk instead.
Avoid fatty food
If you like to snack on fried or fatty food before sleep, then you should say goodbye to that habit right away. Studies show that snacking on fatty food before sleep can reduce the time spent of REM sleep. REM sleep is also known as deep sleep or the last stage of sleep cycle. Without REM sleep, you will wake up groggy, and with a bad headache.
Don’t smoke before bed
While the puff of smoke may keep you sane and relaxed during day time, it can be a real problem when you take it before sleeping. Nicotine acts as a stimulant that can keep you awake for hours. Not only cigarettes, you should avoid other forms of nicotine products including vapes, cigars, chewing tobacco and smoking cessation patches.
Don’t read or watch scary contents
Scary contents or thrillers can create a rush of adrenaline in your body that prevents you from falling asleep. If you are among people who scare easily, then scary contents can even make you prone to nightmares.
Short-term insomnia can happen due to several reasons such as anxiety, body pain and stress. If you are having difficulty in falling asleep, you can ask your doctor to prescribe you medications like Zopiclone. It is categorized as a non-benzodiazepine or Z category drug that works similarly as benzos but does not have as high a risk of developing dependence as you may get from benzodiazepines.
Zopiclone enhances the efficiency of GABA receptors to improve your sleep. It will help you fall asleep quicker and also reduce the chances of waking in the middle of the night.