Additionally the light they emit, especially the blue light, suppresses the secretion of melatonin. Gadgets such as mobile phones and computers can be a distraction. We sleep better at night if the temperature in the room is kept on the cool side. Have a dark, cool (in temperature), gadget free bedroom The drop in body temperature after a bath may help you to feel sleepy, and the bath can help you to slow down and relax before bed.ġ0. Try to schedule your days so that there is time to relax before bed. It’s important to have time before bed to unwind. Make sure to leave time to relax before bed Naps are great, but taking them too late in the day can make it hard to fall asleep at night.Ĩ. It may be possible to take them earlier in the day. If you have trouble sleeping, it may be worth speaking to your doctor or pharmacist to see if any of the drugs you’re taking may be contributing to this. Some commonly prescribed heart, blood pressure or asthma medications, as well as some over the counter and herbal medicines for coughs colds or allergies can disrupt sleep patterns. Avoid medicines that delay or disrupt your sleep (where possible) Drinking too many fluids can cause freuqent awakenings to urinate.Ħ. Avoid large meals and beverages late at nightĪ lights snack before bed is okay, but a heavy meal can cause digestive issues, which interferes with sleep. The presence of alcohol in the body can reduce your REM sleep, keeping you in the lighter stages of sleep.ĥ. Nicotine is also a mild stimulant, and smokers will often wake up earlier than they would otherwise, due to nicotine withdrawal. Even consuming these in the afternoon can have an affect on your sleep. But try to time it no later than 2-3 hours before bed.Ĭolas, coffee, teas (that aren’t herbal) and chocolate contain caffeine, which is a stimulant. Matthew emphasizes this is the #1 priority from the list stick to a regular sleep schedule.Įxercise is great, and we should try to exercise at least 30 minutes on most days. Unfortunately sleeping late on weekends doesn’t make up for poor sleep during the week. People generally have a hard time adjusting to changes in sleep patterns. We should aim to go to bed and wake up at the same time each day. Below I’ll summarize Matthew’s 12 key tips for good sleep:
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