Do you lie At night in your bed tossing and turning, not being able to fall a-sleep?
Will you wake up in the night and not able to fall asleep?
Or you wake up in the morning feeling not sober fresh fatigue throughout the day?
I know that seems crazy magic pills, potions. Even pillows to help you get a good sleep. But that’s what companies are selling, and we’re dead against that. I want to give you the proper evidence-based tips to help you get a good nights sleep.
DAY PLANNING FOR GOOD SLEEP.
Let’s chat about all the things you need to do during the day before the night. Even start making sure you get a good night.
Know it sounds crazy but physical activity improves the quality of your sleep and extends. Its duration, so even if you’re only going out for a 10-minute brisk walk, do it morning night evening. It doesn’t matter get your physical activities
First and foremost, you want to avoid eating too close to bedtime because that can stimulate your gastric juices and make you uncomfortable when you’re going to bed. On top of that, you want to avoid spicy foods, overly citrusy foods and something that a lot of people do before going to sleep that’s alcohol because you may fall asleep flying out drink, but it will hurt the quality of your sleep, and you won’t wake up as well-rested.
I’m not going to lie; I love naps, but naps are double-edged short because they are refreshing. And they can give you some energy as long as you keep them somewhere between 15 to 30 minutes. However, they will decrease your sleepiness which is a good thing. But then it’ll make it harder for you to fall asleep at night because you’re not sleepy, so if you can avoid the nap unless the circumstances called.
Get your coffee fix for lunch because caffeine has a half-life of six hours, meaning it can take up to 12 hours to be fully illuminated out of your system and don’t forget that caffeine is a diuretic that makes you want to pee.
EVENING PLANNING FOR SLEEP.
Embrace the darkness.
Dim your lights
when you have bright lights, it affects your melatonin hormone, and then it makes it more difficult for you to fall asleep and stay asleep.
Decrease the amount of blue light
The exposure you get towards the evening. I’m talking about iPads, iPhones computers. All of that blue light hurts your melatonin hormone and again makes it difficult for you to fall asleep and stay asleep.
Make your Room Cool
and I’m not talking bout decorations. I’m talking about the temperature when you’re trying to go to sleep. Your body naturally wants to lower its body temperature. If your room is more relaxed, it will make it that much easier to fall asleep.
Hack your Bedding
I’m talking specifically about your sheets. Ensure your sheets are made 100% of synthetic cotton fibres will sleep warmer and keep more bacteria on throughout the washes plus column feels good to the skin and that breathability that’s clutch.
make sure it’s pitch black in the room, even if you have a candle flickering on the side table that still affects your sleep.
Keep your Cell Phone Alerts off
I’m talking about that do not disturb feature. No one should be texting you and waking you up in the middle of the night sleep is essential, and it should be a priority.
What happens in case emergency someone needs to reach me well? Most of the phones nowadays have a customizable do not disturb feature that allows calls from your Contacts again, especially if they dial twice.
That is a tough one for even me to swallow. I love sleeping with bear Roxy, but the more you sleep with the dog, the more sleep interruptions you get, the worst quality of sleep you’re going to get
If restless, get out of bed
most support point of them all if after 15 minutes of tossing and turning you unable to fall asleep, get out of the bed and do something relaxing and then try and go back to sleep after 15 minutes, now not talking about checking out social media on your phone the last thing I want you to do is to have full mochas your friends are out doing something fun, and you’re getting ready for the next day at work
- How many hours should the average person sleep per night?
You should sleep 7 to 9 hours per night on average if you’re consistently getting less than 7 hours of sleep, you’re going to see a decrease in your performance, both cognitively physically.
- If I drink caffeine in the morning after a short night sleep, does that makeup for it?
Here have some studies on this in the military where they give caffeine to sleep-deprived soldiers. Some of their physical tasks like reaction time can go back to baseline even though they had a short night sleep, but still, you will see a negative effect, especially in the cognitive area.
- What can I take to help me fall asleep?
Ensure that your sleep hygiene is a point that you’ve done all the behavioural modifications that we can. Only then will I begin to discuss some of the pharmacological options, but those are never my first resort.
- How dangerous is driving while sleep?
Very dangerous in fact, it could be even considered more hazardous than is probably responsible for more accidents on the road than driving under the influence of alcohol. When you’re drinking alcohol, your reactions are delayed when you’re drowsy. You can have moments of something known as microsleep were for a second or maybe even for a few seconds actually fall asleep with your eyes open, and there it started delayed reaction time. It’s no reaction time.
So you can imagine how dangerous that is.