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Your progress in sleeping can be enhanced by practicing these good sleep habits for at least four weeks in a row: It will be helpful for you to maintain a regular bedtime and arise time on both weekdays and weekends.
Although this can be difficult to initiate at first, it can, after a few weeks, help normalize your sleep-wake rhythm, and increase your sleep efficiency. Most people know that that the intake of caffeine and similar stimulants in the afternoon and evening can interfere with falling asleep and remaining asleep at night.
Most clinicians therefore advise avoiding caffeinated coffee, tea, and carbonated beverages for the rest of the day after lunch, as well as caffeine-like substances found in chocolate, cocoa, and in some weight-control aids, pain relievers, diuretics, and cold and allergy remedies.
Some individuals are highly sensitive to caffeine and should stop use entirely. With some exceptions for example, in some cases of insomnia in the elderly , daytime napping solves only a short-term problem of fatigue, and it can contribute to the long-term development of insomnia at night, by disrupting normal sleep-wake rhythms, as noted earlier. In most cases, you should eliminate napping.
Make Your Bedroom Quiet and Comfortable. Insomniacs often overlook the fact that their bed and bedroom may not be as quiet or comfortable as they could be to promote restful sleep. Research has shown that although one to two drinks within two hours of bedtime may assist with falling asleep, it tends to disrupt subsequent sleep by increasing later wakefulness. Also, alcohol intake prior to bedtime tends to relax the muscles of the throat and to suppress awakening mechanisms, thereby making snoring and sleep apnea episodes more likely, sometimes to the point of being life-threatening.
Like caffeine, nicotine is a central nervous system stimulant, and evening smoking tends to increase heart rate and blood pressure as well as stimulate brain activity in ways that are incompatible with sleep. Also, nicotine withdrawal symptoms during the night can contribute to wakefulness. People who stop smoking are likely to sleep better after 10 days of abstinence. Although a light snack before bed can be beneficial, consuming large meals in the late evening is not recommended.
It can be sleep-incompatible to assign your gastro-intestinal tract the task of digesting a large meal at night, and it can increase the risk of heartburn during the night.
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