People seem to be taking on more and more responsibilities nowadays. So much that they seem to forget the many things that help them get the proper amount of sleep.
Wonder why it is called beauty sleep? If you do it right, you will most likely wake up feeling great, looking radiant with no eye-bags; your mind and body are ready to go. With a significant percentage of people suffering from sleeping challenges and disorders, scientists (as they always do) have come up with things you can do to get that good night's rest and the best Zzzz's of your life.
Using your devices
As amazing as water can be, drinking too much water before you sleep can also disrupt your sleep. This doesn't mean you shouldn't drink water in the evening- you just need to know and gauge the right quantity you should take before going to bed.
It is sometimes difficult to let go of our phones, laptops, or our personal devices. Especially with the constant text messages and hilarious internet videos and even urgent work alerts that we receive regularly. We may also get too involved in candy crush or an interesting read on Watt-pad that we extend our intended bedtime. We continuously tell ourselves " I will sleep right after this " even though we know that isn't going to happen anytime soon.
Scientists recommend that we should do away with our personal devices before bed because they unconsciously reduce our precious sleep time. These devices also emit radioactive waves and light that isn't so good for our sleep. We are advised to avoid using our devices to read a book before we sleep as they can be harmful to our eyes if we stay on them for too long. Turn that phone off and pick that hard copy, a fine print book instead if you must.
Worrying too much
It is very normal for us to think and sometimes worry about tasks that need to be completed. We have bills to pay, workload from the office, probably children who are most times a handful to worry about. Our to-do list is rarely exhausting. Laying all those worrying thoughts aside before you go to bed is very important.
Avoid bringing work home or bringing any stressful, mind-tasking activities to bed, or else you may risk staying in bed for hours without achieving the most important purpose of buying that fluffy pillow, cozy blanket, and cute sheet. Keep the thoughts simple and relaxing.
Naptime and napping
Scientists believe that to sleep well at night, naps should be taken in the afternoon or long before you plan on sleeping for the night. The idea is, if you take naps in the evening or close to the time frame you plan on actually sleeping, you may end up disrupting your sleep pattern. You are most likely going to put your body in a state of falsely believing you have gotten enough rest.
If you are a big lover of your naptime, make sure your nap breaks are around the same period of time, i.e if you nap around 2 pm, try to nap around that time every day. Psychologists also recommend that individuals who have issues with sleeping such as insomnia should avoid napping in general.
Eating and drinking
You don't want to disrupt your sleep because of late-night hunger pains or thirst. Make sure you eat right and drink some water before you sleep. I am going to avoid talking about proper diet and eating rules we probably have read about a million times. However, just ensure you don't eat past a certain time, and moderate the quantity of food you eat at dinner. I will also assume we know the consequences of that late-night pizza or taco shells. We don't want our tummies singing "I'm upset" at 3 am in the morning.
Smoking just before bed
Now, this is not just about happy lungs. Science has proven that nicotine, being a stimulant, can keep you active for a long period of time. Just like the caffeine (also a stimulant) in your coffee, nicotine affects your beauty sleep as it stimulates your brain activity. It also increases your blood pressure and heartbeat keeping you hyper when you should be resting. If you eventually get some sleep, the quality of sleep you get is definitely not going to be as great.
Statistics show that smokers are most likely going to suffer from insomnia in comparison to non-smokers. If you must smoke, try smoking a couple of hours before you are ready to go to bed.