Do you wake up in the morning feeling like you have barely slept? 1 in 3 Americans do not get the recommended seven or more hours of sleep a night. Even if you are sleeping 8 or 9 hours a night, that still might not be enough. Or they may not be worth their full potential. We are all human and make mistakes, but here are 5 things that you can seriously work on.. come on there are sooooo many benefits from more sleep!
Less IPAD/TABLET/Phone before bed.—>
Research shows from reading light-emitting electronic devices like tablets/ipads/phones before bed can mess up your circadian clock.(Often referred to as the “body clock“, the circadian rhythm is a cycle that tells our bodies when to sleep, rise, eat–regulating many physiological processes. This internal body clock is affected by environmental cues, like sunlight and temperature.) So if you’re going to read before bed (now that is a great idea!), make sure you’re using a printed book or a non-light-emitting e-reader.
A nightcap will help you feel snoozy, but it is not doing you any favors for your sleep quality. Drinking before you sleep can help you fall asleep quicker, but then significantly disrupts and alters sleep quality later in the night.
Social Media Accounts are a NO NO. —->
Even if you’re not posting from your bed, your addiction to social media may affect your sleep quality. Young adults (ages 19-32) spend the most time on social media at night before bed, and they were twice as likely to have sleep disturbance than their less-obsessed peers.
Do Not Drink Caffeine too late.—>
This one seems obvious, and it is never a good idea to slam a latte or espresso before bedtime. The surprising part is that you should probably call it quits on the caffeine way earlier than you think. Studies have shown that drinking a double espresso 3 hours before bed caused a 40 minute delay in participants’ internal clocks. Who wouldn’t kill for an extra 40 minutes of sleep each morning??? You should cut off caffeine intake 6 hours before you plan to sleep. Consider making your lunch coffee your last coffee of the day!
- LESS snacking on saturated fat and sugar.—-> Indulging in a slice of cheesecake might be a nice treat every once and a while, but making it your nightly dessert could wreak havoc on your sleep. A 2016 study from the American Academy of Sleep Medicine showed that greater saturated fat and sugar intake was linked to less restorative, disrupted sleep. One thing that could boost your Zzs!
So if you feel as if you are not getting the adequate amount of sleep a night, just try eliminating some of these things to have a more successful nights sleep. There are benefits from more sleep. Burning more fat while you sleep, you wake up feeling refreshed, your body gets an appropriate amount of time to “reset”, and many many more!