You have tried all the possible combinations of giving up the late-night caffeine, making the bedroom dark and cozy, not watching horror movies or getting your to-do list right. But, even then, why are you still not being able to sleep? According to Kristen L. Knutson, there are several habits that you may not be aware of is hampering your sleep. Kristen L. Knutson is a sleep specialist, Ph.D. and an assistant professor at the University of Chicago’s Department of Medicine.
Say goodbye to sleep
Insomnia doesn’t just contribute to a foggy and tiring tomorrow; if you have chronic insomnia and not being sleeping for a long time, it can lead to a significant rise on depression, diabetes, weight gain and cardiovascular disease. So, how do you deal with this? Try the following tips from Sleepy’s mattress and you will sleep like a baby from the next night.
Check your afternoon habits
Drinking tea or coffee before going to sleep will never do any good for your sleeping habits. So, that’s a strict no-no. As per Joan Salge Blake, RD and a clinical associate professor at Boston University, you need to keep an eye on your afternoon drinks. If you have a thing for an evening peach tea or blake warns or orange soda, you should know that they got caffeine in it. You must curb your midday drinks or any drink that boosts your energy. It would be best if you can stop drinking them by 2 p.m. This will give your body some time to wear the caffeine off. Ideally, you should stay away from coffee after lunch.
Choose superfoods carefully
It is a no-brainer to avoid big and heavy meals before going to sleep. Not only that, but there are foods that have the ability to help you snooze according to Blake. If you are going through a phase of not being able to sleep at night, try preparing a light pasta dish preferably whole wheat, some diced chicken breast, a sprinkle of Parmesan, tomato sauce and lots of fresh veggies. This is an ideal meal with a great combination of protein and an amino acid called tryptophan that gets converted to serotonin, a sleep-promoting hormone in your body.
If you have a growling stomach late at night, you can swap the above recipe with a small quantity of cottage cheese along with banana slices. This is another dish that can hike the tryptophan levels up. Some other recipes of carbs and protein include graham crackers and milk or yogurt with cereal sprinkled on it.
Drink your wine early
You may use a nightcap to help you relax and sleep fast, but it often tends to make the sleep restless and unsatisfying in the second half. John E. Brown, MD, an assistant professor of medicine at the University of Maryland is of the opinion that alcohol increases arousals from sleep and decrease the quality of deep sleep. If you have the habit of drinking a glass of wine, have it at 6 p.m. instead of 11. And, always drink in moderation so that the alcohol wears off before you sleep.
Take an early bath
Taking a hot bath before going to sleep can raise your body temperature that can ultimately affect your sleep. According to J. Todd Arnedt, Ph.D., director of the University of Michigan Behavioral Sleep Medicine Program, your body has to reach a certain temperature to make you fall asleep. Try relaxing in the tub right after you come back home from work. This will give your body enough time to reach the required temperature to fall asleep.