Prevent Insomnia by Avoiding These Bedtime Habits

Sleep hygiene is a non-medication approach used to prevent insomnia. A healthy, restful sleep will give you the energy you need to make it through even the most challenging day. A bedtime routine should concentrate on creating a quiet, calm environment that winds the body and mind down in preparation for sleep. The bed should be used for sleeping and sexual activity only and not for mentally stimulating activities that can increase the chance of insomnia or a restless sleep.

Avoid smoking, alcohol and caffeine in the evenings. These are all stimulants and can keep you awake for hours after consuming them.

Do not go to bed hungry. A growling, empty stomach can also keep you awake.

Watching television in the bedroom before bedtime is a mental stimulation than can keep your mind awake for hours and cause insomnia or a restless sleep.

Exercising within 4-5 hours of sleep keeps the body energized and can cause insomnia and a sleepless night. Make evening exercise routines 6 hours or more before your normal bedtime.

Many people read in bed. Another mentally stimulating activity that should be avoided just before bedtime. Quite a surprising fact to learn, as reading bedtime stories have been an encouraged and acceptable tradition for years.

Frequently changing bedtime hours is also a habit that can ruin a good night's sleep. Going to bed at 10 p.m. one night and staying up until 4 a.m. another night interrupts the body's sleep mechanics. People who work third shift and swing shifts often have a hard time getting a good night's sleep and frequently suffer from insomnia.

The common saying "Don't go to bed mad," is actually excellent advice for getting a sound night's rest. Stress of any kind will keep the mind running full speed and prevent a healthy, restful night. Resolve any stress issues before going bedtime or at least let them go for the time being.

Sources:
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