You’ve read about what you should do.
Here are some things that you should avoid if
you are aiming to optimise your sleep:
- Working out 90 minutes or less before bedtime.
- Caffeine during the later part of the day.
- Taking naps late in the afternoon.
- Drinking too many beverages between dinner and bedtime to prevent frequent night-time urination.
Alcohol, which may feel like a sedative, but actually has once metabolised, becomes a stimulant, waking you up in the middle of the night
preventing you to get the rest that you need. If unavoidable, drink alcohol earlier in the day.
- Nicotine, which is also a stimulant and may cause insomnia.
- Bright lights – from television, mobile phones, tablets, and even lighting around the house should be dimmed down.
Bonus: Try these to help with your insomnia–
Here are some relaxation techniques that you may try before bedtime:
Paced respirations: Take deep breaths, holding for five seconds between each. Repeat several times, focusing on the sound
Progressive muscle relaxation: Starting with your feet first, tense your muscles as tight as possible, then relax. Work
your way up towards arms and neck.
Repetitive focus: To help settle an overactive mind, focus on a word, sound, prayer, phrase, muscle activity, or white
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