Constantly Looking for Good Sleep? It’s Up To You
Contrary to what you might think, good sleep is more under your control.
In just a moment I will prove it to you. First why is sleep so important?
Sleep is one of the major mechanism that helps recharge our body system for better performance cognitively, physically, and emotionally. It is not uncommon to feel a slight headache or feel grumpy after a not-so-good night sleep. Many people have written benefits of good sleep and how it affects your work. The latest book of Arianna Huffington, The Sleep Revolution, centers on this concept of sleep. So, my goal today is not to dwell more on the benefits of sleep, rather to look at some simple ideas you can use to improve your sleep experience and to highlight reasons why you are in control of your sleep experience.
1. Your consumption lifestyle interferes with sleep
It is a scientific fact that drinks, food, or any product nicotine and caffeine have tremendous impact on your quality of sleep. Any coffee lover knows that caffeine is a stimulant that makes you active and awake. While alcohol might induce sleep, it acts as stimulant after some hours increasing the number of awakenings thus decreasing the quality of sleep.
To a large extent, your consumption lifestyle are things you can control. Thus,once it’s about 6 hours to your bed time, stay away from caffeine (present in chocolate, cola, coffee, pain relievers). It is also advisable to refrain from smoking when it’s about bedtime, especially if you desire a good sleep.Limiting your alcohol consumption and avoid drinking within 3 hours to bedtime.
2. You can put off the light
Light effect is one of the factors listed in a study conducted at Harvard on having a good sleep. One of the hormone that controls sleep is melatonin, a naturally occurring hormone that is controlled by light exposure. When it is dark, the brain creates more melatonin thus making you feel sleepy, while less is created when it is light, inducing less sleep.
However, many aspect of our life can influence the production of melatonin. The following habits are thus advised:
- Within 1 to 2 hours of bedtime, stay away from bright screen. Devices like phone, tablets, laptop or TV should be regulated, and if you must use them, reduce the brightness.
- Avoid late night Television, asides the harmful effect of the light rays on melatonin, many TV programs are not relaxing but stimulating. A music or audio book will do.
- Keep Your Room Dark. Switch off all light sources, use heavy curtains or use a sleep mask to bed. You can also get yourself a sleep mask to induce a better sleeping experience.
To read the rest of this sleep related article, click here:
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