One night you hit the sheets, and all you know is that your snooze would be uneventful. Maybe you’re nervous about your interview tomorrow, or you’re still hesitating to argue with other important people. Or, maybe, you watched the supernatural reruns on Netflix, and it was too late.
But other nights, it’s not clear why you’re so much at 1 a.m. You wake up, go to work or school, sweat in class, come back home, have only one glass of wine (ok, maybe two). There are some slight differences between here and there, just like any day. So why the battle with sleep on this particular night?
“The biggest problem is that we no longer have good separation between day and night. We live in a society of all-weather, work or electronic product penetration in the evening to our family life, “the Montefiore medical center, sleep – sleep disorders center behavior, medical director of Shelby Harris said. “Sleep is considered to be an open/off switch, but sadly, it doesn’t work.
To make matters worse, Dr. Harris says sleep deprivation not only causes morning tears or eye relaxation, but it can also seriously affect your eating habits and overall health.
“When we sleep less, ghrelin increases, which makes us feel hungry and leptin decreases, which means we’re full. So we eat more because we don’t have a strong signal to stop it, “she said. “In addition, the work is lower than the standard of sleep can lead to errors increased, attention and inattention, increased absenteeism, motor skill is poor, memory drops, stress and depression/anxiety increases.
But there’s good news, sleeping beauty: getting ready for a good night’s sleep is 100 percent. Here, Dr. Harris listed eight guaranteed tips to ensure time between sheets and minimize the closing of eyes.
Skip the outdated wife story
Dr. Harris said that although the story of the old lady’s origins (or counting sheep) was not clear, any liquid should be avoided once you went to bed. “Take a sip of water and take any medication, but that’s it.”
Do everything you can to get up at a decent weekend
While it may be a nap at noon on the weekend, it’s also a quick way to disrupt your weekly sleep schedule, Dr. Harris says. “Sleeping on the weekend may be difficult to get used to Sunday night’s normal bedtime,” she explains. “You’re basically making jet lag between Friday and Sunday morning.”
Is there any trouble in the wee hours of the morning? Try a Saturday or Sunday morning class, attend with friends (so you have no reason to bail).
Keep your bed asleep, well, maybe another thing
Dr. Harris said: “just bed and sex. “If you don’t sleep, don’t lie on your bed.” Of course, if you’re in a small studio or apartment, a lack of furniture, sitting on a comfortable big couch before going to bed isn’t really an option. Consider investing in a space-efficient (but super-luxurious) chair like papasan, or finding a nearby coffee shop and hitting the sheets before going home.
Make sure you exercise at a certain time
Dr Harris said, although after you have completed a day of housework, you may be tempted to squeeze into a late night sweat, but if you want to have a good sleep, it is best to resist it. She recommends avoiding the gym in three hours.
Of course, that doesn’t mean you shouldn’t try to exercise elsewhere. “Even a 20-minute workout in the first four or six hours can help you fall asleep faster.”
Put the phone down
“Most electronics emit blue light and inhibit melatonin before bed,” explains Dr Harris. “Melatonin is the ‘dark hormone’ that comes out at night to help induce lethargy. When we reach blue light within one to two hours of bedtime, we inhibit melatonin and make it harder to fall asleep. ”
While you can still listen to music or audiobooks via your smartphone, Harris recommends turning your device around to make sure you don’t face the snooze blue light directly.
Stop checking your email
If you know you’re going to have a big job tomorrow, it’s tempting to start stealing emails before you go to bed. But according to Dr. Harris, this is one of the biggest sleep offenders of all. “The first! She doesn’t have to do everything right before bed, “she emphasized. “We often check work emails and social media on computers, phones and tablets before going to bed. This makes it hard for our brains to relax and relax. ”
Resist the temptation to nap
As heartbreaking as it sounds, Dr. Harris says, it’s crucial if you find yourself overenergy at night. “Avoid naps, especially if you have trouble sleeping,” she says. “Sleep from the night.”
Don’t force it
Just like an ill-fitting H&M dress that looks much better on a hanger, the best advice to sleep at night is the simplest: don’t force it.
“If you can’t sleep, don’t lie in bed,” Dr. Harris said. “Instead, wake up about 20 minutes later (don’t look at the clock, just estimate), do some quiet, cool, dim light until you’re sleepy. Don’t try to force sleep to happen. The more you worry, the worse you get. “