Sleep and wakefulness are influenced by different neurotransmitter signals in the brain. Certain foods, medicines and habits can change the balance of these signals that affects whether you feel alert or drowsy and also how well you are able to sleep. Here is a list of common mistakes which are probably preventing you from getting good sleep.
Love watching TV or reading magazines in bed? Add to it some midnight munchies and cuddling your pet, and it becomes such amazing way to relax. Only if your brain agreed with you on that. Indulging in other activities prevents your brain from recognizing your bed as a place to sleep. If you must catch up with these activities, go into some other room, and come back, thereby signaling your brain that the bed is where you need to sleep.
Yes, coffee and tea are great ways to start your morning but it is a strict no–no after dinner. Caffeine blocks the action of a natural brain chemical called adenosine that signals your brain to feel tired and induces drowsiness, thereby keeping your brain active when it should be powering down.
Many insomniacs try to solve the problem with alcohol, the so-called ‘night cap’ While alcohol does help induce light sleep, it also robs people of the deep and more restorative stages of sleep. Alcohol keeps them in the light stages of sleep, from which they can be easily awakened which explains the headache and your bleary eyed avatar the day after.
Chain smokers or people who smoke often tend to have very light sleep and reduced amounts of Rapid Eye Movement (REM) sleep.They also have a tendency to wake up after every 3 or 4 hours due to nicotine withdrawal.
Have a habit using your smartphone and social media before you go off to sleep? Stop now. The brightness of the screen and your engagement on the phone, delays your brain from powering down. The bright screen blocks the production of the chemical melatonin that helps you fall asleep and overstimulates your brains when it should ready itself to calm down.
Over stuffing or eating too close to your bed time can increase the risk of heartburn and indigestion, making it harder to fall asleep. Experts warn against bed time munchies as well.
