For optimal performance and a good mood, and overall well-being, it is crucial to have a restful and healthy sleep. Many individuals nowadays struggle with the problem of insomnia, and finding solutions to this issue and identifying the reasons behind sleep difficulties can be challenging. The quality and duration of sleep are influenced by numerous factors, including the activities preceding bedtime. In this regard, we will discuss this period and provide tips that might help individuals in overcoming sleepless nights.
Electronic devices: Tablets, smartphones, and even TVs negatively impact the body’s state of calmness. It is advisable to refrain from using such devices at least one hour before bedtime, as they interfere with the production of a hormone responsible for sleep.
Medications: Certain drugs may have a long list of side effects, including sleep disturbances. If experiencing sleep problems while taking specific medication, it might be worthwhile to consult a doctor about an alternative drug.
Caffeine intake: Coffee, known for its high caffeine content, can remain in the body for more than half a day. It is essential to be mindful of this when consuming coffee or tea, as caffeine can disrupt sleep.
Chocolate consumption: Chocolate contains cocoa, which also contains some caffeine. Additionally, it contains substances that can increase heart rate and interfere with sleep.
Engaging in stimulating activities: Avoid being overly active before bedtime. The body requires a certain period to calm before sleep.
Spicy and fatty foods: It is advisable to have the last meal at least two hours before bedtime, allowing the stomach sufficient time for digestion. Spicy and fatty foods can cause various negative effects, such as bloating and heartburn, which can disrupt sleep.
Alcohol consumption: Consuming alcohol before bedtime, and its subsequent metabolism, significantly reduces sleep duration and often leads to negative consequences the next morning.
Room temperature: Scientists have determined that a room temperature of around 16 degrees Celsius (61 degrees Fahrenheit) is ideal for normal sleep. Heating the room excessively before bedtime can disrupt sleep.
Shower: While personal hygiene is important, individuals should consider their daily rhythm. For some individuals who prefer morning showers, taking an evening shower can adversely affect sleep.
Resolving conflicts: Engaging in arguments before bedtime negatively affects the body, leading to nervousness and various types of stress, which can make it difficult to fall asleep.
Don’t nap during the day: naps can make it hard to fall asleep at night, or you can wake up frequently. If you feel excessive daytime sleepiness, take Armod or Artvigil. These medications indirectly block the reuptake of dopamine in the brain to promote wakefulness and clarity of thinking. Unlike other stimulants that affect the central nervous system, they do not inhibit motor function, allowing you to carry on about your day with increased focus and energy to accomplish your tasks.
