3 Simple Ways to Get More Restful Sleep

coffeeSleep troubles affect all groups of people irrespective of age or health status. Getting a good night’s sleep is also a problem for people without insomnia. So many problems can be identified as the causes of disrupted sleep in our world today. A good number of people fail to achieve restorative sleep owing to interferences such as anxiety, busy and crazy schedules at the places of work, food and drink choices, and the prolonged usage of devices such as Smartphones and tablets.

Discussed here below are a number of simple steps that can be used to help an individual sleep better:

Scale down on the use of caffeine

Studies have shown that people who consume caffeine will find it harder to fall asleep when compared to people who do not consume caffeine. It has further been discovered that even when caffeine drinkers fall asleep, the sleep is often lighter and shorter.

A single cup of coffee just before bedtime for some individuals will often mean a sleepless night. Research findings show that caffeine blocks the effects of adenosine which is a neurotransmitter responsible for promoting sleep. The other side effect of caffeine use is the frequent urge to urinate during the night which disrupts sleep.

Having realized that caffeine negatively affects sleep, people suffering from insomnia should avoid caffeine entirely. The effects of caffeine on the body can wear on for long periods of time. People who do not wish to give up on caffeine use can alternatively avoid caffeinated drinks after 2 p.m. in the afternoon to ensure good quality sleep.

The process of avoiding caffeine should be tackled gradually to avoid the withdrawal symptoms such as headaches, fatigue, and irritability.

Avoid smoking and chewing tobacco

Insomnia can be caused by nicotine which is a central nervous system stimulant. Nicotine impedes sleep since it will speed up the heart rate; it will raise blood pressure levels, and will stimulate faster brainwave activity which signals wakefulness.

People who are addicted to nicotine have a number of problems. A few hours without nicotine will trigger symptoms closer to withdrawal symptoms creating a craving that will disrupt sleep. Sleep disturbances and daytime fatigue may occur during the initial withdrawal from nicotine. People who manage to kick the nicotine addiction will fall asleep more quickly and easily and will wake up less often during the night due to a craving.

Limit or entirely stop alcohol intake

Alcohol is a depressant to the nervous system. Majority of the people who consume alcohol have a wrong misconception that alcohol may actually help them to fall asleep. The truth is that alcohol suppresses REM sleep and the sleep-inducing effects of alcohol usually disappear within a few hours.

Alcohol has been found to be responsible for up to 10% of chronic insomnia cases. Alcohol will also worsen the symptoms of snoring and other sleep breathing disorders. Even one drink can make a sleep-deprived person drowsy. In an automobile, the combination significantly increases the risk of an individual getting involved in an automobile accident.

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Somnowell Inventor - Visiting Professor Simon Ash FDS MSc MOrth BDS

Prof. Ash is the inventor of the highly successful SOMNOWELL Chrome device for snoring and sleep apnoea.

The Somnowell Chrome is made to exacting standards in the Somnowell laboratory under the supervision of Visiting Professor Simon Ash. Prof. Ash and his master technicians create each Somnowell Chrome device using their wealth of experience and expertise.

Prof. Ash works at the forefront of his profession. He is a Consultant and Specialist Orthodontist with over 30 years clinical experience, with a special interest in sleep related breathing disorders, TMJD, and bruxism. He currently works in Harley Street London and two private hospitals in London as part of a multi-disciplinary team managing snoring and sleep apnoea, and is Visiting Professor of Orthodontics at the BPP University.