By Citizen Digital
Wriggling in bed up to 3:00a.m in the morning due to lack of sleep after a long day at work, is one of the worst feelings.
It’s tough and with mosquitoes tirelessly buzzing in your ears, you toss and turn and after a fruitless moment trying to negotiate a deal with them, you are inclined to think it is a punishment from the gods for choosing to buy nuts after ignoring that beggar.
- Exercise during the day
Exercising has proven to reduce the symptoms of insomnia. Do not perform the exercise too late in the day as this has been known to cause sleeping problems with some people.
- A Moment of Silence and Think About Your Day
Avoid using your phone or laptop in bed. Instead, once you get to bed, close your eyes and think about your day, a beautiful memory or something you are looking up to. This will help you fall asleep.
- Say A Prayer
This will help you relax and finally fall to sleep easily.
- Do Some Light and Positive Reading
If you are a book lover, get a good book, magazine etc. This will help you wind down.
- Try to go to sleep and get up at the same time every day.
A routine helps set your body’s internal clock. Create a routine that allows you to get enough sleep and rest. This will help you wake up without any strain or need of an alarm.
After sometime the internal clock will help you fall asleep automatically when its time and the same when its morning.
- Be smart about napping.
Avoid evening naps or limit them to approximately 15minutes lest you will find it difficult to fall asleep or staying asleep at night.
- Say no to late-night television.
Light from TV is known to suppress melatonin (a hormone that is produced by the pineal gland in animals and helps your body know when it’s time to sleep and wake up.)
Instead, listen to music or an audio book which is relaxing unlike TV’S most programs which are stimulating rather than relaxing.
- Be smart about what you eat and drink
Don’t drink alcohol or caffeine before you sleep because it takes a longer time to digest.
- Improve your sleep environment
Comfort is always a recipe for success.
Find a comfortable mattress and pillow. Ensure your bed sheets, bed-room or sleeping area is clean; free from dust and foul smell.
- Use the bathroom right before going to bed,
This is purposely to reduce the chances of waking in the night to pee.
Have a good night lads. Shall you?