I sleep poorly at night

I have problems sleeping well at night. Kindly advise me on how to tackle the problem

Idayat (by SMS)

Avoid big meals close to bedtime because meals elevate your metabolism and resting heart rate before bed and ultimately harm your sleep. It’s best to avoid heavy, carb-loaded meals three hours before bedtime to give your body time to digest.

Cut caffeine after midday: Be aware that the effects of a late afternoon cup of coffee can last much longer than you’d think. Caffeine can cause restless sleep and make it harder to fall asleep. Keep in mind that soda, tea, and even chocolate can contain enough caffeine to have an effect. 

Refrain from using wine as a sleep aid: While alcohol may help you relax before bed, too much can rob you of highly valuable REM sleep. Once the alcohol’s effects wear off, you’re more likely to wake up throughout the night and have lighter sleep overall.

Opt for healthier late-night snacks: When hunger hits, you don’t have to ignore your body’s signals. Opt for a healthier evening snack that has balanced macronutrients, like one of these delicious bedtime snack ideas.

Stay hydrated – but watch your water intake! Dehydration can impair sleep quality. But chugging water just before bed can too! Avoid drinking water within 30 minutes of your bedtime; if you are thirsty, take small sips.

This can prevent you from waking up during the night to use the bathroom. Allow two to three hours for digestion: Your digestive system is generally more efficient during the day. Aim to eat dinner two to three hours before bed, to allow time for your body to begin digesting your meal.