If you tend to watch television or Netflix late at night because you simply cannot fall asleep, you are not alone. In fact, lack of sleep affects hundreds of thousands of people around the world.
What happens when you do not sleep at least 7 hours regularly?
In the long term, not sleeping well can contribute to a whole series of chronic health problems, from obesity and diabetes to immune problems and an increased risk of cancer. In addition to that, not resting well increases the risk of accidents and labor errors.
Fortunately, the remedy is simple, and if you follow our recommendations you will be able to break the bad habit of staying up late at night. Please keep reading to know the 6 habits that will help you sleep better.
Get away from the screens
You may think that seeing Facebook posts or watching TV before bedtime is a good way to relax, but in reality, it is what is keeping you awake. Studies suggest that the light from cell phones and other electronic devices can interfere with the brain’s production of melatonin, the chemical that tells the body when you are ready to sleep.
To avoid remaining awake, scientists suggest that we should keep away from electronic devices at least an hour before going to sleep.
If you did not know, a good workout routine can help improve your sleep cycle. A study found that after a couple of months of regular exercise, a person tends to sleep up to 45 minutes more per night, and a good night’s rest means that you will have more energy the next day to get up and exercise so more.
Be consistent with your sleep schedule
We all love to watch our favorite TV series till 2-3AM, especially on weekends. But this kind of behavior could actually confuse your body and make it harder to fall asleep during weekdays. Thus, you will have trouble with your sleep ours for the rest of the week since you are altering your internal clock every time you stay up late to catch up with your favorite TV series.
You can avoid that by trying to wake up at the same time every day until you can get at least 7 hours of sleep.
Also read: 5 bedtime rituals for a better you
Improve your diet
A scientific study found that a person’s amount of sleep is related to the type of food they eat, and the ones that were able to sleep between 7 and 8 hours, tend to have a more diverse diet. Another thing, try to avoid eating heavy meals before bedtime.
In case that you feel tired even when you sleep between 7 and 9 hours, maybe it is advisable for you to consult it with a doctor.
Assume a comfortable position
If you find it hard to fall asleep and wake up in pain the next morning, you may have to assess how you position your body when sleeping. A large survey revealed that people who prefer to sleep on their left side are less likely to report pain or sleepless nights, compared to those who sleep in another position.
Another thing that you should consider is having light and flexible clothes, a comfortable pillow, and a decent mattress. Also, consider turning off all the lighting and modifying the room temperature to what is comfortable for you.
Perform a relaxing activity
Worries, stress, anxiety and negative emotions in general, can be our sleep killer for as long as we let them. When this happens, we must clear our mind of all the negativity that it is haunting us. Here are 3 activities that will help you ignore the aforementioned emotions while you get ready to fall asleep:
Practicing yoga has several benefits, both physical and mental. Among these benefits, it is widely known that yoga helps achieve a state of mental calm and muscle relaxation, which makes it an ideal activity before bedtime.
A study conducted by researchers at the University of Sussex showed that just six minutes of reading can reduce stress by 68% which makes it a more relaxing activity compared to others such as listening to music, going for a walk or having a cup of tea. If yoga is not for you, then reading can help just as much to clear the mind and prepare the body for sleep.
Several studies on brain activity after meditation have revealed that the mentioned activity stimulates changes in the brain at the chemical level. These chemicals substances are the ones that help us to balance, relax and experience more positive and hopeful sensations.
In general, meditation is appropriate for any time of the day, especially after stressful situations. And it does not matter if you have trouble sleeping or not, if you meditate just before going to bed, you will be able to reach a level of peace and relaxation that will even encourage you to have beautiful dreams.
Also read: 13 benefits of meditation
Thanks for reading!
External related article: www.huffingtonpost.com
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