Interestingly, it is not hard to say for everyone that the body and brain’s functioning level is dependent on sleep. Aside from eating, sleeping is the quickest way for the body to recharge and the most effective way for the brain to refresh.
Mari Hysing, PsyD said “The use of electronic devices before bedtime and high screen usage during the day independently increase the likelihood of sleep deprivation.”
Getting a good and full night sleep will never leave the list of How to Perform Well in an Exam kind of checklists. A complete and relaxing 8-hour of sleep is also needed for a glowing and cheerful-looking you in the morning. The benefits of good sleep are so significant that our body and brain to perform their functions to their fullest.
The recommended number of hours an adult should get for sleeping is 7-9 hours, according to doctors and health experts. Some people underestimate the effects of being sleep-deprived. Sleep deprivation, in a worst–case scenario, poses higher risks and chances for the sleep-deprived person to meet an accident, as the brain is not fully functioning at this state.
Aside from eyebags, dark circles, and a moody-looking you, take a look at what more can a lack of proper sleep do:
- decreases energy levels for the whole day
- decreases your level of alertness
- makes you overeat
- gives you a higher risk of developing severe heart problems in the long run
Shelby Harris PsyD said “Seven to nine hours of sleep may seem high, but that’s only because six hours.”
While many people know its advantages and disadvantages, many still do not know how to take proper sleep. Remember, one does not just need an average of eight hours every day just to say he/she gets a good sleep. One needs to have a relaxed, continuous and habitual hours of sleep.
To get you all prepped up, be warned of these habits that hinder your goal to attain a good sleep tonight:
Keeping All Your Electronic Gadgets In Bed With You
Scientifically speaking, the bright light produced by your phone or tablet will hinder your sleep-inducing hormones called melatonin in giving you a good night sleep. Aside from this, social media, online games and other online forms of entertainment can be stimulating and will engage you so much you might not notice the time passing and your supposed hours of sleep decreasing.
The result? Lesser hours of sleep and a tired-looking you in the morning.
“All of our parasomnias, whether it be sleep talking or sleepwalking, often occur during the transition between different stages of sleep,” explains Michelle Drerup, PsyD.
So stop refreshing your social media, refrain from scanning your emails and reschedule your online entertainment practices. This way, you will stop tricking your brain and eyes into thinking that it is still daylight.
Consuming Foods And Drinks With Caffeine
This stimulant is the reason a cup of coffee keeps us awake in the morning. Caffeine should be avoided within 3 to 4 hours before bedtime if you want to sleep right away. This chemical, however, is not only contained in your daily fix of coffee. You can also find caffeine in sodas, energy drinks, and even chocolates.
Eating Heavy Meals Right Before Bed
Having some late-night snacks can disrupt and interfere with your supposed continuous sleep. Lying immediately after eating can cause heartburn, or your stomach acids are going up thus, making you feel uncomfortable.
In the case of craving, it is better to have some small snacks that are rich in tryptophan and calcium as these two promote sound sleep. Food such as cheese, cereal, milk, and crackers contain these chemicals.
Working And Stressing Yourself Before Bed
As mentioned, tuck away your laptops and office work from your bed. A good sleep should be relaxing and unwinding. Stop thinking about your boss, your officemates, your bills, and all your stresses. Gettings stressed will just make it hard for your mind and brain to settle down and calm for a while.
Listening to slow music will help you relax and finally get some good sleep. Just remember to keep the volume down so it will not be uncomfortable for more extended hours.
Sleeping At Different Hours Every Day
The key to having proper sleep is a regulated sleep every night. You should condition your body and consciousness to sleep at this hour. The quality of your sleep depends on your consistency and sleeping patterns. Consider having a sleep schedule and practice sticking with it even on weekends.
Not Regulating Your Room Temperature
Before going to bed, make sure that your ventilation source is doing great. You would not want your sleep to get disrupted early in the morning because of a super cold room, only to find that there’s just an hour remaining before sunrise for you to still go back to bed. The result? A groggy version of yourself in the morning.
Sure enough, you can take one cup of coffee to trick your mind that you are not sleepy the following morning (if you did not get an eight-hour of sleep). However, caffeine wears off only hours after and your body will look for its lost time of relaxation, making you look tired and grumpy for the rest of the day.
Don’t think that you can recover your lost sleeping hours over the weekend as sleep deprivation can cause serious health problems in the long run.