In the course of human history, falling asleep was undoubtedly a less complicated process than it is in today's world. The current era exposes us to an overwhelming amount of stimuli like lights, sounds, and electronic devices, making it increasingly challenging to disconnect from day-to-day worries and pressures. What we need is an effective nighttime routine that fosters better sleep.
Here are some habits that you may unknowingly cultivate, which could interfere with your sleep quality. By avoiding these, you can achieve a more restful slumber.
Exercise, but Not Right Before Bed
Exercise is essential for our well-being, but timing matters. Avoid hitting the treadmill just before you hit the sack. Ideally, you should finish exercising at least three hours before you plan to sleep. When you exercise, your body gets an adrenaline rush, and energy levels soar. If you don't give your body enough time to calm down, it can result in a restless night.
When you exercise, your body temperature rises, and it needs to drop for you to fall asleep. So working out right before bed can actually make it more difficult for you to doze off and reach the deep stages of sleep.
Embrace the Darkness
Sleep is best achieved in the dark. Make your bedroom as dark as possible to enable the production of melatonin, a hormone that induces sleep. Research has indicated that sleeping in light-filled rooms can negatively impact both sleep quality and overall health in the long run.
Power Down the Television
Having the TV on in your bedroom can hinder your body's melatonin production. Television stimulates your brain and exposes you to artificial light, which disrupts your body clock. If you must watch TV before bed, ensure you switch it off at least an hour before you plan to sleep.
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Disconnect from Digital Devices
Engaging with emails or social media before bed can keep your mind active when it should be winding down. The blue light emitted by these devices can also keep your brain alert. To ensure quality sleep, disconnect from these platforms at least an hour before bedtime.
Developing an unhealthy attachment to work and social media can lead to sleep deprivation, which is detrimental to your physical and mental health. Remember, there's always tomorrow for unfinished work. Rest and recharge for a fresh start.
Establish a Bedtime Routine
Our minds are creatures of habit. Establishing a pre-bedtime routine can signal to your brain that it's time to sleep. This could involve brushing your teeth, having a warm bath, preparing your clothes for the next day, or listening to soothing music. Consistency in these routines can help set the stage for a good night's sleep.
