If there’s one thing, most people have difficulty in following in a health and fitness rule, it’ll be sleep. While we can find some time to squeeze in working out and controlling the food we eat through portioning, we’re having a hard time getting enough sleep.
Dealing with hectic schedules during the day, attending to your assignments, projects, or studying for an exam, we’re forced to stay awake late at night to finish our tasks.
This forces us to have little time to sleep before we wake up early to face another day grind.
And when we finally have some time to rest, we find ourselves unable to sleep due to insomnia. How can we beat insomnia to correct our sleeping patterns? Here’s what the renowned sleep expert and physician, Michael Breus has to say.
According to renowned sleep expert and doctor Michael Breus, most of his celebrity clients suffer from insomnia. For example, Jimmy Kimmel suffers from narcolepsy. Meanwhile, Christina Applegate has insomnia.
Just recently, Rosie O’Donnell has sleep apnea. According to him, most of his celebrity clients suffer from insomnia due to their shooting schedules packing up some time between 2-4 a.m. Not to mention they also deal with hopping between multiple time zones as they go out of the country for their scheduled movies and tours.
Stick to a Consistent Schedule
While it’s impossible for Breus to get his clients to have a consistent time to sleep, he at least makes sure his clients to stick to a consistent waking schedule. According to him, it’s important to impose discipline on yourself to determine when to wake up and when to sleep.
In this way, your waking habits will serve as your body’s clock to determine when to sleep. If you can also set time or schedule to sleep, make sure to stick to it. Make sure to accomplish all the important tasks you have for the day so that you’ll have more time to rest during the night.
Drink Less Coffee
Most people have become addicted to drinking coffee because of its ability to keep us awake, jittery, and alert. It chases the sleepiness away, enabling us to finish whatever we have to do. But according to Breus, not only have we become coffee-dependent, but this bitter beverage also destroys our sleeping pattern.
If it’s impossible for you to go cold turkey on coffee, you should at least keep your caffeine intake in check.
It’s okay to drink coffee in the morning and in the afternoon, but Breus says you should stop drinking after 2 p.m.
According to him, the caffeine gets eliminated in our system after 6-8 hours. So if you stop drinking coffee by 2 p.m., half of your caffeine intake should be eliminated in your system by 10 p.m., making it easier for you to sleep.
Don’t Drink Wines or Cocktails At Night
Whether you’re drinking few glasses of wine or loading yourself up with a bottle of alcohol, most people drink liquor in hopes of lulling themselves to sleep. However, this is a disaster recipe according to Breus.
According to him, alcohol exhausts your body first before forcing you to sleep – or technically, you pass out.
Not only does it dehydrate your body. It prevents you from entering the sleep’s deeper stages.
This causes you to experience a hangover the moment you wake up the next day. Contrary to having a normal sleep, your body gets healed and your energy revitalized when you enter and complete the sleep cycle.
Breus also says keeping active is the key to have a consistent and restful sleep. Having a daily workout not only helps you be physically fit, but it also lulls you to sleep as your muscles get exhausted. Interestingly, your body and muscles heal faster when you have a restful sleep.