Sleep plays a crucial role in maintaining our overall health and well-being. It is during sleep that our bodies repair and rejuvenate themselves, helping us to stay physically and mentally fit.

However, a large number of people struggle with insomnia, a sleep disorder that makes it difficult to fall asleep, stay asleep, or get quality sleep. If you find yourself tossing and turning at night, here are some do’s and don’ts to help you avoid insomnia and enjoy a restful night’s sleep.

Do’s Before You Sleep

1. Establish a bedtime routine: Our bodies love routine, so establishing a soothing bedtime routine can signal to your mind and body that it’s time to wind down.

This can include activities such as taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

2. Create a comfortable sleep environment: Make sure that your bedroom is dark, quiet, and cool. Invest in a good quality mattress, pillows, and bedding that suit your comfort needs.

This can significantly enhance your sleep quality, making it easier to fall asleep and stay asleep.

3. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body’s internal clock, making it easier to fall asleep at night.

Avoid taking long daytime naps, as they can disrupt your sleep patterns.

4. Limit exposure to screens before bedtime: The blue light emitted by electronic devices like smartphones, tablets, and computers can interfere with our ability to fall asleep.

Avoid using electronic devices for at least an hour before bed, or switch on the night mode which reduces the blue light emissions.

5. Engage in regular physical activity: Regular exercise during the day can help you fall asleep faster and enjoy better quality sleep. However, avoid intense workouts close to bedtime as they can energize your body and make it harder to relax.

Related Article The 7 habits to avoid before bedtime

Don’ts Before You Sleep

1. Don’t consume stimulating substances: Avoid consuming caffeine, nicotine, and alcohol close to bedtime. These substances can interfere with your sleep patterns and make it harder for you to fall asleep or stay asleep.

Opt for soothing herbal teas or warm milk instead.

2. Don’t eat heavy meals late at night: Eating a big meal before bed can lead to discomfort, digestive issues, and even heartburn. It’s best to finish your dinner at least 2-3 hours before bedtime.

If you’re hungry, opt for a light, healthy snack.

3. Avoid stressful activities: Engaging in stimulating or stressful activities before bed can hinder your ability to relax and fall asleep.

Avoid discussing intense topics, working on challenging tasks, or watching disturbing or thrilling TV shows or movies before bedtime.

4. Don’t lie in bed awake: If you find yourself unable to fall asleep after 20 minutes, don’t just lie in bed tossing and turning.

Get up and engage in a relaxing activity such as reading a book or listening to calming music until you feel sleepy again.

5. Avoid clock-watching: Constantly checking the clock can create anxiety and stress, making it harder to fall asleep. Remove any clocks or cover them with a cloth to avoid the temptation of repeatedly checking the time.

Conclusion

Getting enough sleep is vital for our physical and mental health. By following these do’s and don’ts before you sleep, you can set yourself up for a peaceful and restorative night’s sleep.

Remember, creating a consistent sleep routine and a comfortable sleep environment can go a long way in overcoming insomnia and enjoying the benefits of a good night’s rest.