Just over two years ago I was diagnosed with a health problem that causes me to feel an uncomfortable tingling sensation in my kidneys at night. It's enough to wake me up from my slumber. Before getting a good night's sleep was ever a problem for me, I took for granted how much losing an hour here or an hour there could impact my day-to-day life. As trying as it has been to manage my health over the last two years, I've picked up a few tips and tricks that have allowed me to manage my symptoms and get a better night's sleep overall. If you have trouble sleeping, feel free to implement the tips. There is no replacement for talking to a doctor if you're having issues, but if it's the middle of the night and you just happened to stumble upon this blog post, then you've got nothing to lose.
Avoid Consuming Caffeine and Cigarettes Before Bed
Caffeine is a stimulant found in coffee, pop, chocolate, energy drinks and many other food items. Cigarettes on the other hand contain nicotine, the primary stimulant that causes smokers to become addicted to lighting up. Stimulants increase your heart rate and speed up your brain other bodily functions. It goes without saying then that if you're trying to rest, you should avoid anything that makes your mind or body want to race.
Exercise More
Exercising regularly not only improves physical fitness, it also releases endorphins in the brain that help to relieve stress. That's why engaging in regular physical activity can help you sleep better. The key word there is regular physical activity. Studies show that consistently exercising will have a more definitive impact on your ability to sleep rather than just trying to push yourself through a hard workout for a day or two as a way to remedy tossing and turning for a night. Make a committed effort to improving your health and wellness by living an active lifestyle and your body will reward you with a more restful night counting sheep.
Monitor Your Snoring and Limit It
If someone in your household complains of loud snoring noises coming from your bedroom, it means that your airway is blocked in some form or fashion. That may be happening for a variety of reasons, including: alcohol consumption, obstructive sleep apnea, the position you're sleeping in, nasal problems or the anatomy of your mouth. Obviously limiting your alcohol consumption is in your control and a chronic problem was sleep apnea may require help from a doctor. One thing you can do on your own however is test out nasal strips or mouth guards. Good Morning Snore Solution is a very good mouth piece produced in Canada that I found which pushes your tongue slightly forward, thus making it difficult if not impossible for your snoring to continue while you're sleeping.
Develop A Regular Sleeping Routine
Developing a sleeping routine is about more than just going to bed at the same time every night. It's about making the environment in your bedroom conducive to sleeping by doing simple things like limiting light or noise. Make sure that you go to sleep when you're actually tired. Getting frustrated at night when you're tossing and turning doesn't help. If you can't sleep for more than 20 minutes, try getting up and doing something that will calm you down. Don't nap too late into the evening and don't drink too much fluid before bedtime. Also avoid foods that bother your stomach or create any sort of an uncomfortable vibe in your body.
Follow these four tips and you'll have the peace of mind knowing that you're doing everything possible to be able to sleep tight. If problems persist, you may need experts or professionals to intervene, but before you get to that point, treat your body right and try your best to get some rest!