Are you one of the countless individuals who struggle to achieve and maintain a healthy, regular sleeping pattern? With a phenomenal rise in handheld electronic devices, combined with a rise in unusual and unconventional working hours around the world, the task of getting to sleep at night has become a serious challenge for many of us. The phrase ‘sleep hygiene’ is relatively new, but the concept itself is certainly not. It simply refers to the range of techniques that you can use to ensure a healthy sleeping pattern. These can include managing your screen time, eating right during the day, eliminating sources of light, and much more. In this Essential Guide To Sleep Hygiene, I’m going to explain everything you need to know about controlling and normalizing your bedtime routines and sleeping pattern. Do you think you’re already doing all you can? Trust me, you’re not! There is a long list of helpful tips and tricks, and in this guide I’m going to explain every one of them. Read on, and get ready for the best sleep of your life! Sections in this guide: 1. Manage your screen time Keep The TV Out Of The Bedroom The television is your worst enemy when it comes to trying to get to sleep. With hundreds of channels to surf on a twenty-four hour entertainment loop, there will always be something that you will be tempted to watch, no matter what time it is. Reverbnation plays increaser serial podcast. ‘Sleep hygiene’ is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties. The smart move is to completely rid yourself of this temptation by not having a television in your bedroom at all. This way, your brain will realize that all electronic stimulus has finished once you have entered the bedroom, and it is time for true rest. Decrease Smartphone & Tablet Usage In a similar vein, and arguably even worse, is the way in which your plans for sleep can be disturbed by the chime of a text message or buzz of a Facebook update. These days we are constantly plugged in to our smartphones and tablets, keeping a permanent eye on social networks or browsing news and entertainment websites. Facebreak facebook brute force programs. It can be hard to commit to turning off your phone at night, but disconnecting from your online life is an absolute necessity if you want to sleep well. Switch All Devices Off At Least 30 Minutes Before Bed Following on from this, I would highly recommend turning all entertainment and social networking devices off at least thirty minutes before you plan to go to bed. It has been shown that using screens before bedtime suppresses your body’s production of an important hormone named melatonin. This hormone, often known as the sleep hormone, plays a crucially important role in getting you to sleep and maintaining your Circadian rhythm. If your devices are not turned off in time, your melatonin levels may well be disrupted. When you find yourself lying in bed, preoccupied and thinking about the days events, it is quite possibly your hormone levels that are stopping you from going to sleep. Do Not Check Devices During The Night If you cannot bring yourself to physically turn off your phone or tablet overnight, then the next best step is to commit to not checking your screens every time you wake up in the night. It has become second nature to roll over, look at the time, check your messages and emails, then try to go back to sleep. Exposure to a bright screen, even for a short period of time, can prevent you from going back to sleep. If your phone has a ‘Do Not Disturb’ mode, make sure you use it. It will prevent your phone from ringing when people call or text you late at night.
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