Many people have difficulty staying asleep. While there are many ways to combat this issue, some of the best tips for sleeping through the night include limiting alcohol consumption, eliminating the use of nicotine products and providing oneself with an ideal environment in which to sleep. Having a sleeping routine can also be helpful, as can exercising during the first half of the day and having a small, healthy snack before bed.
Those suffering from insomnia often turn to alcohol to help them fall asleep quickly. Although alcohol is a depressant and can make one feel sleepy, it can actually make staying asleep much more difficult. As alcohol leaves the body, withdrawal symptoms set in. These symptoms can prohibit the body from falling into a deep sleep, leading to more instances of waking at night. Limiting alcohol intake to one drink per day can be an effective means of insomnia prevention.
In much the same way as alcohol, nicotine products can also make staying asleep problematic. Studies have shown that those who use nicotine products experience withdrawal symptoms as soon as 20 minutes after they use the product. When the body is craving nicotine in the middle of the night, it can cause one to wake up several times, reducing the length of deep, restful sleep. Quitting the use of these products can ultimately help with sleeping through the night as well as increase one’s overall health and well being.
Studies have shown that the space in which a person sleeps can be the deciding factor in whether or not he can sleep through the night. Keeping the bedroom as a place for only sleeping can greatly reduce distractions, making staying asleep much easier. The bedroom, bedding and the bed itself should also be as comfortable as possible. Keeping the room cool and dark and using breathable, natural fabrics for the bedding can make one more relaxed while sleeping, reducing the instances of nighttime wakefulness. It is also important to invest in a quality mattress that provides good support for the entire body. This can reduce or eliminate the amount of tossing and turning done during the night, making staying asleep much easier.
Doing the same things every night before bed can not only help with falling asleep, but also with sleeping through the night. Engaging in the same rituals every evening can send a signal to the brain that it is time for bed, causing it to produce adequate amounts of the hormones needed for staying asleep. Going to bed and waking at the same time can also help the body get on a sleep schedule, reducing instances of waking at night.
Exercising during the first part of the day can be a great way to achieve a deeper, more restful sleep at night. Exercising too closely to bedtime, especially in the two hours beforehand, can have the opposite effect; working out produces adrenaline and endorphins that can make staying asleep difficult. For those who often wake up hungry in the middle of the night, eating a healthy snack such as a banana or a handful of nuts before bed can also help with staying asleep.