Top 10 Secrets Ways To Sleeping Well Video

Top 10 Secrets Ways To Sleeping Well

Top 10 secrets to sleeping well. Do you have trouble sleeping? When you try to lay your head to rest, do you find yourself tossing and turning, unable to get that glorious release of slumber?

Summary:

Bed Time Tip 1
:

Increase Bright Light Exposure During The Day. Let’s talk about your “circadian rhythm”. The NATIONAL SLEEP FOUNDATION defines it as: “a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals”, and essentially what that means is your body gets used to sleeping at a certain time, so you get tired at a certain time.

Did you ever hear your mom yell at you for playing video games all night because it would ruin your sleep schedule? She was talking about your circadian rhythm (and she was right, you know).

Bed Time Tip 2:

Less Blue Light Exposure In The Evening. So we move from getting more bright light exposure to getting less blue light exposure. A joint study done by the DIVISION OF SLEEP MEDICINE at the Brigham and Women’s Hospital and Harvard Medical School in Boston, Massachusetts and the Faculty of Health and Medical Sciences at the University of Surrey in Guildford, Surrey found that “due to [blue light at night’s] impact on your circadian rhythm, tricking your brain into thinking it is still daytime.

This reduces hormones like melatonin, which help you relax and get deep sleep”.

There are a couple of methods for reducing your blue light exposure at night, from wearing specialized glasses to downloading apps, but the most important thing is to turn off the TV. For some, it may be comforting, but it’s not helping your ever so important circadian rhythm.

Bed Time Tip 3:

Don’t Drink Coffee Late In The Day. It might be tempting to have a cup after dinner, but researchers warn against such acts if you’re hoping to get a good night’s rest.

In yet another joint study done by the SLEEP DISORDERS & RESEARCH CENTER at the Henry Ford Hospital in Detroit, Michigan and the DEPARTMENT OF PSYCHIATRY AND BEHAVIORAL NEUROSCIENCES at the Wayne State College of Medicine also in Detroit, Michigan, the two of them discovered that “consuming caffeine up to six hours before bed significantly worsened sleep quality”.

It’s not just coffee either, any drink with caffeine in it can really worsen a person’s sleep. So if you’re looking to sleep well tonight, try to avoid the caffeine.

Bed Time Tip 4:

Take Fewer Naps. We know how tempting it can be to lie down for a nap like a big ol’ cat, however, this practice can be really detrimental to your sleep.

Not only did the SCHOOL OF APPLIED PSYCHOLOGY at the University College Cork find that “Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night”, but another study done by the DEPARTMENT OF PSYCHIATRY at the University of California in San Diego, California discovered “participants ended up being sleepier during the day after taking daytime naps”.

So not only will naps ruin your nights, they’ll make you more sluggish during the days, too.

For more information, please watch the video until the very end.

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