If you are unable to keep from nodding off while driving, if you are unable to focus actively on work due to fatigue and lethargy, you may be facing the after effects of sleep insufficiency and insomnia. Millions of Americans are so much sleep deprived that the CDC termed insufficient sleep as a “public health epidemic.”
When we try too hard to sleep, it seems to evade us. Let’s have a look at some of the common mistakes we make while trying to go to sleep and how we can avoid them:
Mistake No. 1 – Resetting Alarm Clock Daily
Are you one of those who habitually snoozes the alarm to get extra sleep time in the morning? It is a common habit to fumble for the alarm and press the snooze only in a desperate bid to catch a few more winks. But not many are aware that after snoozing the alarm, no matter how hard you try, you can’t get quality sound sleep.
Solution – Set the alarm to the time when you really intend to wake up. Try to wake up around the same time daily in order to set your body clock.
Mistake No. 2 – Staying Connected on Electronic Gadgets Forever
In our previous blog, we discussed how using electronics at bedtime prevents you from dozing off. Using your smartphones, tablets, and laptops for chatting, playing games or checking e-mails at night is not a healthy habit. The blue light emanating from electronics interferes with the body clock (sleep/wake cycle). In other words, the blue light suppresses melatonin – a hormone that indicates to your brain that it is time to sleep.
Solution – Be a little easy on yourself and keep aside the smartphone or laptop at least an hour or two before bedtime. Resist the temptation to check your e-mail or WhatsApp message one last time. The Wi-Fi should not be near your bed. Keep your gadgets in another room.
Mistake No. 3 – Watching Violent Shows
Watching violent films or TV shows before bedtime or depressing shows about emotions of rage, fear or worry tend to disturb sleep patterns.
Solution – Choose a light-hearted TV show/film to watch at bedtime or read a positive book.
Mistake No. 4 – Taking Foods that Keep You Awake
The food you eat before bedtime impacts your sleep. Taking caffeinated beverages and sugary snacks before bedtime aggravates sleeplessness. Caffeine is a stimulant that curbs the hormones in the brain that cause sleepiness.
Solution – It is important to consume foods that keep you alert during the day and promote sound sleep at night. Be careful not to consume tea, coffee or other caffeinated beverages too close to bedtime as it may prevent you from deep, restful sleep.
Mistake No. 5 – Inconsistent Bedtime Ritual
Getting into bed and expecting to fall asleep right away is not possible. Just like your body needs rest, your mind too needs a break from mental activity. Inconsistent bedtime routine plays havoc with your body clock.
Solution – Unwind and slow down before bedtime. Take a moment to sit quietly and do some meditation. It relieves stress, helps calm your mind and encourages sound sleep. Following a consistent bedtime ritual sends signals to your brain and body that it is time to retire to bed. You can also read some light books, do deep breathing exercises or listen to soothing sleep music. Make your bedroom a peaceful sanctuary where you can retire for the day.
Sleep Music
Listening to sleep therapy music goes a long way in ensuring sound sleep. The Sound Oasis Bluetooth Sleep Sound Therapy System BST-100 is a revolutionary sound machine cum Bluetooth speaker that offers 10 superior quality sounds that encourage peaceful sleep and blocks noise. These sleep sounds play seamlessly for 8 hours to avoid any disruption.
The S-650-01 Sound Oasis Sleep Sound Therapy System is another sleep machine that offers therapeutic sound experience. It helps you relax, masks tinnitus and promote higher quality sleep.
You can also try the GTS-2000 DELUXE Glo to sleep therapy mask that helps switch off your mind and sleep naturally. For enhanced therapy, users can use the SP-151 Sound Oasis sleep therapy pillow that provides unlimited sound environment possibilities. The SP-151 sleep therapy pillow has two high fidelity, ultra-thin stereo speakers positioned deep within the pillow that promote optimal relaxation.