Behavior That Promotes Sleep

If you have insomnia, you will probably benefit from learning what types of behavior promote sleep. No doubt, you will already know some of them and will have tried them. However, sometimes, putting several behaviors together can do the trick that one behavior alone will not achieve. At others, it is necessary to find that one specific action that relates to you personally that has the power to make positive change.

Turn down the volume

The volume of modern life is high. There is a constant influx of information being pushed into our brains, and much of it is not constructive or relaxing. Televisions blare endlessly into the wee hours as people who cannot sleep stare at the screens, hoping that one night a decent film might be shown. If you watch TV right up until the time you attempt to sleep, your mind is likely to be buzzing needlessly with the problems of the world or fictional characters and events. Likewise, using your computer can cause you to lose sleep if you are negatively influenced by the glare of the bright screen or the stimulating task in front of you. Switching off electrical gadgets that are aimed at keeping you awake a few hours before you go to bed can be useful.

Wind down gradually

Forget exercising strenuously in the late evening, or carrying out any activity that stimulates your body and increases energy dramatically. If you want to exercise, consider taking up a mindful activity such as yoga or tai chi. Gentle stretching exercises can help you relax, as can going for a stroll and watching the sunset, or looking at the stars as you drink a hot beverage.

Make alcohol an occasional delight

If you like to drink every evening, think again about this habit since alcohol is a depressant that can influence sleep. A hot toddy might help you relax and nod-off now and then, but just as it sent you to sleep, it will cause you to awaken part way through the night. After the relaxing feeling that alcohol sometimes brings, a disruption of the system can follow, especially if you have consumed more than a drink or two. You are likely to become dehydrated, which can keep you awake, and your mood could plummet and leave you mulling over concerns until the morning light peeps through your curtains.

Don’t fill your system with sugar

You might have a sweet tooth, making giving up sugar tough. However, how about just consuming less candy and sugar filled treats before bedtime? Doing so makes sense since sugar gives you energy, and obviously, energy is not what you require when you want to relax.

Meditate

Altering your lifestyle is not only about giving things up that might cause sleep loss. It’s about taking up new activities that will serve you well at the same time. Meditation is known to help people calm their minds and relax. If your problem sleeping stems from racing thoughts or anxiety, meditating for twenty minutes before you turn in could help you gain shut-eye.

Change food portion sizes

People often forget that digestion can lead to a lack of sleep. If you have eaten a big meal an hour before attempting to sleep, your body will still be working hard, trying to digest food. When your system is calm and does not have an extra load of work to carry out, you will be better able to snooze. Try eating medium sized meals in the morning and at lunchtime, and have what you might consider a breakfast sized meal a few hours before you hit the hay.

Develop a sleepy mindset

Go to bed at a similar time every night and carry out a relaxing task before doing so. For example, you might read, listen to calming music, meditate, visualize a peaceful scene, or cuddle your pet cat or dog. Any gentle activity that helps you relax will be beneficial.

Not being able to sleep is rough. However, you might be able to change your sleeping patterns by winding down slowly, avoiding stimulating activities, and altering your meal sizes. In addition, meditating, and avoiding alcohol and sugar could make a huge difference to how easy you find getting to sleep.

About bridget

bridget webber

Bridget Webber’s background rests in mental health, counselling, hypnotherapy, NLP and art. She brings knowledge from her experiences into her writing and specializes in emotional wellness and the creation of, rather than search for, joy. You can catch up with her insights and musings on Twitter.

Twitter: @InsightManager

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