Intelligence is Value

The lack of quality sleep at night can have certain detrimental effects during the day, and when they can build up, you will find that you don’t function as well as when you’ve had enough sleep.

This especially happens when you find yourself waking up in during odd hours more often than you would like. While it doesn’t necessarily indicate anything, having this happen to you too many times means that something could be wrong with the way you get your precious shut-eye.

Here are a few steps you can take to start getting quality sleep again:

1. Wind down and relax.
It’s highly likely that the reason why you wake up in the middle of the night and find it hard to go back to sleep is because you’re taking your stress to bed without a chance to relax. Whether you are aware of this or not, this can affect the quality of your sleep.

To keep this from happening, there’s a good number of things you can do to wind down before you close your eyes, from reading, to meditating, to practicing some deep breathing exercises.

2. Establish a pre-sleep routine.
Your brain loves routine, and establishing a pre-sleep routine is a great way to let your brain know that it’s time to unwind and get ready for sleep. Whatever routine you choose, make it a point to stop all work and transition towards your bedtime.

Be sure to do this for a few weeks to establish the routine and stick with it. Eventually, you will find that your sleep will improve and you will wake up in the morning feeling more refreshed.

3. Avoid eating before sleep.
Eating or drinking certain foods or beverages shortly before sleep can get you an upset stomach and is another way for you to wake up in the middle of the night, and in turn affect the quality of your sleep.

These are the following foods and beverages that can disrupt your sleep:

• Foods rich in trans-fats – Highly processed fat sources can cause cortisol to increase, which can disrupt your sleep cycle. Desserts, such as cookies, donuts, and even cakes are rich in trans fats.

• Vegetable oils – Safflower, palm, and canola oil can also give you the same problem by increasing cortisol levels in your body.

• Alcohols – While it’s common to drink alcohol after a long day to wind down and sleep more comfortably, it actually increases wakefulness during the second half of the sleep cycle.

Be sure to avoid taking these types of foods and beverages at least an hour or two before bed, and dimming the lights can also help your melatonin levels (the hormone responsible for tiredness), which signal your brain that it’s time for sleep.