Putting away our phone
Blue light is everywhere in your home, but this hasn’t been the case in the past. The only source of blue light in the past was the sun. the blue light went away with the sun when it set. Blue light plays a role in regulating the sleep cycle of your body, elevating your alertness and reaction time, and brightening your mood. This is good when you are awake, but bad when you want to do to sleep. Artificial blue light from digital screens like your smartphone, television, LED lightbulbs, and laptops have the same effect. When you are exposed to blue light, it is going to suppress the secretion of melatonin, which will make it harder for you to sleep. If you want to avoid the effects of blue light, get blue light filter glasses, use dim right lights for night lights, and put your devices away an hour or two before bed. It is also a good idea to expose yourself to bright light during the day.
Don’t work from your bedroom
The bed is for only two things, sleeping and the other thing. When you start using your bedroom for things like answering emails or working or watching the TV, knitting, eating, the brain is going to associate your bedroom with those activities. The best option is sticking to the basics so that the brain can associate your bed with rest and intimacy.
If you go to bed and you are not asleep in 15 minutes, get out of bed
If you spend time lying on your bed with your mind racing, it gets even harder for your brain to fall asleep. If you have been in bed for more than 15 minutes and you are having a hard time falling asleep, then you need to get out of bed. Move around or look for something relaxing to do. It can be reading a book, meditating, playing with your dog, etc. Don’t reach out for your phone or TV remote because you are going to make things worse. When you start to feel sleepy, go to bed.
If your bed is uncomfortable this could be preventing you from falling asleep. Take a look at the mattresses to buy at Costco and find the perfect one for you.
Avoid alcohol, nicotine, and caffeine before bed
They are going to impact your sleep cycle. Caffeine is a stimulant that can last for hours in your body. You should avoid caffeine six to eight hours before your bedtime. Nicotine is bad for your sleep because it disrupts your sleep cycle. It also increases your risk of developing sleeping disorders. Nicotine is a stimulant that is going to make you feel alert, which makes it harder for you to sleep. The stimulating properties can disguise your exhaustion, which can result in health complications. It can be tempting to have a glass or two of wine in order to sleep. Alcohol might make you feel sleepy, but it is going to mess up your sleep patterns. Don’t drink four hours before your bedtime.
Be careful with sleeping pills
If you regularly take sleeping pills, it will lose effectiveness after a few weeks. With time, sleeping pills can make your chronic sleep disorders worse, e.g., sleep apnea. They can also provoke a rebound of insomnia. Take sleeping pills once in a while and on an as-needed basis.
Know yourself when it comes to working out
In the past, people thought that exercising before going to bed was not good because it increased the heart rate, raised body temperature, and gave a temporary adrenaline boost. This is true for some people. Rigorous exercise within two hours of bedtime can make it hard for some to sleep because it is stimulating. Studies have shown that the effect of exercise on sleep is not the same for everyone. There are some who are exhausted after exercising before going to bed and this makes them sleep as soon as they enter the bed. You need to find what works for you. Try out different options and see whether there is one that works best. The obvious thing is exercising is good because it decreases your stress levels, increases slow-wave sleep, and decompresses your mind. Your general health is going to improve when you exercise and get quality sleep.
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