Try to Stop Frequent Urination at Night:
Tips for Beating Insomnia: Frequent urination can kill your sleep and hinder you from enjoying a good night’s sleep. As such, it is good to avoid drinking too many fluids at night as it may cause frequent nighttime urination. However, don’t assume that frequent urination can only be caused by drinking too many fluids at night. Sometimes, it may be a sign of a medical condition.
If you suspect that your frequent urination may be caused by a medical problem, see your doctor as soon as possible. Avoid drinking fluids a couple of hours before bedtime to reduce or prevent nighttime bathroom interruptions. Have a night light in the hallway and bathroom to make it easy for you to find your way easily and avoid tripping and turning on the lights as these can kill your sleep.
Turn off the Lights:
One of the best ways to enjoy a good night’s sleep is to make your body produce more melatonin, the hormone that helps a person fall asleep. Exposure to bright light before bedtime suppresses the production of this hormone. That is why it is good to put dimmer switches on indoor lights and lower the lighting level at least 2 to 3 hours before going to bed.
If you often read before sleeping, read by a light that uses a low wattage bulb to avoid exposure to light that may suppress melatonin production. Also prevent light from entering by using heavy blackout curtains on bedroom windows as light can interfere with your ability to enjoy a good night’s sleep.
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Ensure That Your Sleeping Environment is Quiet:
It is easy to fall asleep when you’re sleeping environment is quiet. Noise can hinder you from enjoying a good night’s sleep and it is good to do everything possible to keep your sleeping environment quiet. However, you cannot avoid noise like traffic outside, dripping faucets, a barking dog, etc. Earplugs can help you drown out ambient noise.
A fan or a white noise machine can help you mask sounds. Also fix any squeaking doors, leaky faucets, and other noisy distractions around your house, even your bed frame can cause sleep disturbances. Floyd’s bed frame construction is superior and avoids squeaks and movement . If any family member watches TV late into the night or listens to music, ask them to keep the noise down so that you can enjoy a good night’s sleep.
Tobacco contains a chemical known as nicotine which negatively affects sleep. This chemical impacts neurotransmitter, brain chemicals that affect mood and sleep. Since nicotine is a stimulant, it can make falling and staying asleep hard. According to studies, nicotine causes sleep problems, increases daytime sleepiness and insomnia. The use of nicotine suppresses restorative REM sleep.
Smoking can increase sleep-related respiratory problems. If you want to quit smoking, see your doctor. There are nicotine replacement products and medications that help people quit smoking. Even if you don’t quit right away, know that you are not alone.
Some people have tried to quit a few times before they quit smoking for good. Most of the people who want to quit smoking worry about weight gain after quitting the habit. Your doctor will advise you about exercise and diet that can help you deal with weight gain after quitting.
Don’t Take Your Pet to Your Bed:
Many people like sleeping with pets like dogs and cats. However, the problem is that pets can hinder you from enjoying a good night’s sleep. This is because your pet can wake you up whenever they wake up, make noise or move at night. It is also good to keep pets off your bed if you have allergies or asthma as pet fur and dander can provoke your symptoms. Pets who go outdoors track pollen into the house. Teach your pet to sleep in their bed in another room.
Create a Relaxing Nighttime Routine:
Stress can negatively affect sleep. So, it is a good idea to do relaxing activities before bedtime. Avoid working at night, emotionally upsetting conversations, watching scary movies, and thrilling novels. If you are a worrier, scribble your feelings and thoughts in a journal as this will help you get them off your mind. Wind down before bed by listening to relaxing music, taking a warm bath, reading a soothing book, or meditating. Meditating for as little as 10 minutes a day is beneficial for your body and mind.