I’m sure if you’re reading this you know the deal, you get home from a crappy day at the office. Have a moan to anyone who is around, get your stuff at home done then sit down for 20 minutes. Before you realize you’re in bed but you now have to trawl through the 100 spam emails you’ve had through the day and obviously see if anyone has put up a decent cat video. Today i’m going to run you through the key things to stop this dangerous cycle of your insomnia promoting tendencies.
Slow Down Before Bed
Just because you’ve got into bed doesn’t flick some switch in your head, much like you warm up to the day by getting up, having some breakfast and getting dressed your body needs that cool down period to prepare it for rest.
Reduce your stimuli before bed, drinking alcohol, coffee and watching tv are not good prep for sleep. Neither is exercising, so ask yourself if that late evening gym session is being counterproductive in reducing stress if you’re going to be up all night.
Most importantly, remove that tablet or phone from your face. Set yourself a cut off time and turn off the notifications etc, all phones come with do not disturb in some form. Use it!
If you’re up in the middle of the night we’ve already said don’t start with the press ups and star jumps. If you are stressed about the email you just read before bed or just generally what the next day will bring don’t start exercise, with that comes adrenaline and then you’ll find yourself in for an all-nighter.
Sex on the other hand see’s massive amounts of dopamine is released when you’re errrr…….done which is a natural sedative.
As with everything diet has major connotations for you and sleep is no different. Keeping up your protein intake is a good thing as tryptophan is important in the production of melatonin. This is the hormone controlling your body-clock.
And if you happen to be up at 1 am then porridge oats could the snack of choice, maybe not your first thought on a late night but some big complex carbs and protein may just be the ticket to fill you up and help you drift off. After all those food coma are generally big carby induced moments aren’t they?
Don’t stare at the ceiling ALL night!
If you’re up and sleep isn’t coming from anywhere, get up, do something. Try getting up and grabbing a drink (Milk also contains Tryptophan which as we’ve already mentioned is important in dropping off), that few minutes of doing something else for a bit might be enough to trick your body into feeling like it’s bedtime and may also take you away from what you and the ceiling fan were talking about.
Don’t start putting on all the lights though, may be reading somewhere for a bit in the dim light will start off your tired alarm enough to drift off.
One thing for sure is, stay in bed and worry about being in bed and not sleeping will not help. By getting up and doing the process all over again you just might trick your brain into doing it properly this time. Without the devices though that is!