Photo: Stock.Xchng

Have you ever noticed that after a night of tossing and turning you’re highly irritable? You feel drained and out of sorts. Your memory isn’t what it should be. You can’t focus on even the simplest tasks. These are not the only negative effects of a bad case of insomnia. Sleep disorders have also been known to increase the risk of heart disease, amongst other things.

What keeps you up?

Certain foods like coffee, chocolate and some energy drinks should be avoided close to bedtime. They contain caffeine which is a stimulant and will keep you awake. As a rule, don’t indulge in that lovely hot chocolate or a cup of coffee any between four and six hours before you go to bed. Another guilty pleasure is that last pre-bedtime cigarette. Just like caffeine, tobacco is a stimulant, and it’s best not to smoke just before you go to sleep.

What you can do to improve your sleep

Now you know what you shouldn’t do. What about what you can do to ensure a good night’s sleep?

Experts explain that a quiet, dark environment is more conducive to quality rest. You don’t have to move your bed to the basement. However, you can begin by tossing that TV out the bedroom and leaving it where it belongs – in the lounge!

Get into a bedtime routine. Turn off all your gadgets: mobile phones, laptops, radios. Close the curtains and switch off harsh lights. If you’re lucky enough to have a loving partner, have them give you a massage. If you’re not, practice meditation or another relaxation technique.

Sleep at last!

We don’t guarantee that you’ll turn into Sleeping Beauty, but you will definitely notice an improvement in your sleeping patterns if you follow these suggestions. You’ll feel more energetic. Your immune system will be in better shape. Plus, together with an exercise routine, sleeping well can help you to maintain a healthy weight.

So, go on then, time for bed!

Tags: Heart disease, insomnia, sleep, sleep routine