1) Resist the Midnight Snack
Never sleep on a full or empty stomach and always avoid alcohol, cigarettes, drugs, caffeine and rigorous exercise before bed 2) Avoid All Screens Looking at screens before going to sleep exacerbates sleep disruptions so do avoid television, laptop and smartphone screens in the evening. For those addicted to their news feeds... continue reading... 3) Turn on ‘Night Shift’ In the last century, artificial light has substantially altered sleep timing among humans and other species in many areas of the world. White light strains your eyes and makes it difficult for your body to unwind into sleep mode. Solution? Enable ‘night shift’ in your iPhone settings for a soft, warm screen on your eyes at night. 4) Relaxation is Key For the best zzz's, get into the habit of unwinding before bed. Adopt your own individual methods of relaxing. This could be listening to soft music, reading a book, meditating or getting someone to give you a gentle massage. 5) Beware of the Nap Trap The afternoon siesta, widely common in South America, has been proven to significantly reduce health risks. For a quick boost in alertness, power nap for 10 - 20 minutes .. but any longer than half an hour can disrupt your night's sleep. 6) Just like Clock Work Whether you’re a night owl or early bird, a teen or an adult, it’s crucial to have a regular sleep pattern and get a minimum of seven hours sleep. Get yourself into a regular sleep pattern so the biorhythms of your body can be in sync. Without a solid sleep, your body is unable to repair, restore, grow and nourish. The secret to living a long, healthy life is giving your body a good night's sleep on a regular basis.
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AuthorSleep Sense educates its audience about sleep health through research and opinion from medical experts and sufferers. ArchivesCategories |