Don’t Use Your Phone Before Bed
In the past, the sun was the only source of blue light, and blue light used to set with the blue waves. Nowadays, there are many sources of blue light after sunset including smartphones, televisions, LED lightbulbs, and laptops. In its natural form, blue light brightens our mood, regulates the body’s sleep cycle, and improves our alertness and reaction time.
Blue light is beneficial during daylight hours but bad for night hours as they have a negative effect on sleep. Blue light negatively affects our sleep cycle as it suppresses the secretion of melatonin. To prevent blue light exposure from affecting your sleep cycle, avoid using devices 1-2 hours before going to bed, consider buying blue light filter glasses, and expose yourself to bright light during the day.
Avoid Working in Your Bedroom
Your bedroom is a sleep sanctuary, not a place to work. Working in your bedroom can make it harder for you to fall asleep as your brain will start associating your bedroom with work. This also applies to poor bedside habits like watching television and eating. To enjoy a good night’s sleep, treat your bedroom as a sleep sanctuary and your bed as a place to sleep.
If You Are Unable to Sleep Within 15 Minutes, Get Out of Bed
Lying awake in bed will make your mind associate your bed with being awake. That is why it is a good idea to get out of bed when you cannot sleep within 15 minutes. When you get out of bed, do something relaxing that will make you feel sleepy. It can be playing with your dog, reading a book, or meditating. However, resist the urge to use your phone. Only go back to bed once you feel sleepy. It could be your mattress that is preventing you from falling asleep quickly. Consider investing in a Serta perfect sleeper mattress.
Avoid Alcohol, Caffeine, and Nicotine Before Going to Bed
Alcohol, nicotine, and caffeine all negatively affect our sleep cycle in different ways. Caffeine is a stimulant and it will make you more alert at night. It is important to note that the effect of caffeine lasts longer than you may think. As such, it is good to avoid caffeine 6-8 hours before bedtime. Nicotine’s effect on sleep can be deceitful. It is a stimulant that disrupts our sleep cycle and increases the risk of developing sleeping disorders.
Nicotine’s stimulating properties can disguise your exhaustion and cause further health complications. Many people may be tempted to drink a glass or two of wine to help them fall asleep. Even though alcohol’s sedative properties can make you sleep quickly, it will disrupt your normal sleep patterns. Therefore, it is good to avoid alcohol consumption at least 4 hours before bedtime so that you can get a good night’s sleep.
Be Wary of Sleeping Pills
If sleeping pills are taken on a regular basis, they are likely to lose their effectiveness in 2-4 weeks. In addition, these pills can worsen chronic sleep disorders like sleep apnea. They may provoke a rebound of insomnia. Therefore, it is wise to avoid taking sleeping pills on a regular basis. Instead, take them only on an infrequent and as-needed basis.
Published by ajay