People with insomnia already have a hard time sleeping. The following mistakes can worsen your sleep as told by sleep specialists chevy chase.

Early Sleeping Time

While it is suggested to go to bed at a decent hour, but some insomniacs make the mistake of falling asleep too early, like 7 or 8 pm. This will cause you to wake up at a ridiculously early hour and it will not be good for your sleeping schedule. It is suggested that you sleep at 10 or 11 pm, so that your body can get full 8 to 9 hours of rest. You will feel less lethargic and more energized. So, the next time you figure out why you are waking up too early, it means that you need to change your sleeping time.

Having Coffee Before Bed

This tip cannot be stressed upon more for people dealing with insomnia. If you already have a hard time sleeping, then it is not suggested that you drink any sort of caffeinated drinks, right before your bedtime. Caffeine will keep you up all night and you will feel tired and unmotivated to go about your routine the next day. Things like coffee, alcohol, energy drinks, black tea, etc. contain huge amounts of caffeine and sugar that give your body energy and pushes it to stay awake until a certain hour.

If you really must drink coffee or caffeinated drinks, because of completing an urgent task, then you can do so. But, don’t just gulp down highly caffeinated drinks, at an odd hour. This will prevent you from sleeping and you will not feel tired until a lot later.

Eating Before Bedtime

Just like it is not suggested to drink caffeinated drinks before bed, you should also prevent eating a heavy meal before bedtime. Heavy meals and spicy foods will give you a hard time falling asleep. Your gut will feel bloated and you cannot fall asleep if your body feels full and uneasy. Spicy foods can also lead to an irritated gut and heartburn.

Due to heartburn, you will find yourself waking up at night a lot and your sleep will be disturbed. Eating before bed also gives you energy, which is the opposite of what you want when you are falling asleep. If you are already an insomniac, you will stay wide awake during the night, if you consumed heavy amounts of food. That’s why dieticians always suggest that your heaviest meal should be your breakfast and the lightest meal of your day should be your dinner. This will not only help you to stay in shape, but this will also help you sleep better at night.

Exercising Before Sleep

Yes! Exercise doesn’t only make you tired, it also gives you energy. A lot of people tend to work out before doing any work, because according to them, exercise gets their blood pumping and they feel energized to do some productive work.

This is the reason why you shouldn’t do heavy, heart-racing exercises before you fall asleep. Instead of making you tired, it will give you an unwanted boost of energy, this, in turn, will make it difficult for you to fall asleep at night. If you really must exercise, then it is suggested that you try out yoga or small stretching exercises.

Stretching or yoga doesn’t get your heart rate up, instead it pushes the body to its limit of flexibility and, in turn, you will feel tired and exhausted. Light exercise will make you fall asleep easily and quickly. So, switch up your routine and prioritize exercise during the morning hours, so that you can feel fresh and energized.

Using Electronic Gadgets Before Bed

You might have heard many people say not to check your phone or television right before bed. The reason why is because televisions, computers and mobile phones emit blue light, which tricks your eyes into staying up and looking at the light more. It is very bright, and it can irritate your eyes too. This will also mess up your sleep as well. So, if you want better sleep, then try to part with your television and phones a couple hours before bed.

Moreover, if are having trouble sleeping for long, visit an insomnia clinic bethesda to get proper treatment.