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You make 7 mistakes tonight when you're sleeping



Everything you walk around and you are desperate all night long they sleep It's a true nightmare. Of course, sometimes a temporary factor like a stress stress occurs, after sleeping, after sleeping. But if you suffer from night-time sleep, it is something you can prevent beforehand. Here are some bad habits that you want to break the ASAP expert habits.

1. You do not have a regular bedtime.

In perfect world, every night you walk in bed and it is recommended to sleep. It is seven to nine hours between the ages of 18 and 64, aged between eight and eight for ages 65 and over National Sleep Foundation.

"The normal usual bedtime is normal circadian rhythmday of the day is naturally tired ", Jesse Mindel, MD, a neurologist and sleep therapist, clinical assistant at Ohio State University at Wexner Medical Center, SELF tells you. You can sleep at your own pace while you sleep while you are awake. If you have trouble sleeping, Dr. Mindel explains.

There are some variations of bedtime at 10:45. instead of your usual 10:30. But if you do not want to divert your normal hours from your regular hour, you may need more than an hour or more National Sleep Foundation recommend it.

2. Do not place your phone until the eyes are closed.

Sometimes it would be really impossible to stay away from your phone while away from you, whether there is a new alert alert or a blank message. But that's it every night, and when you're sleeping, when you decide to go to bed, it's a problem.

Here you are saying that the main problem is too much light blue light When you send your phone, you want to sleep at your rhythm and stay in bed when you need to sleep.

Another potential hiccup: Aside from setting the sun's weather, an hour later, you will see yourself on the Wikipedia page at school. It is very easy for you to keep your phone awake and maintain emotional intelligence, except longer than you want, board physicians researchers and neurologists W. Christopher Winter, M.D. Charlottesville Neurology and Sleep Medicine and the author of the book, Sleeping Solution: Why did you sleep and how to fix itSELF tells "That is more difficult to be ready to sleep," he says. Try not to use your phone (or other electronic devices) at least an hour before going to bed

3. You will leave your phone next to your bed.

In a related note, when you put your phone down too, leaving it next to your bed, as it is not an excellent idea, Dr. Winter says. It is distracted and thanks to your friends, email alerts and social communications pings you can enjoy late-night texts. Even if your phone is silent, the simple temptation you can not sleep can be overwhelming.

You can handle this in different ways. Keep your phone in the nightlife room and use an active alarm to wake yourself up at night. If you are worried about missing something like emergency calls, Dr. Winter is recommended except your clock, placing your device on the other side of your room, so you do not have to bend and check it in the middle of the night. Many phone models also have settings settings, except for certain numbers, to silence all calls or if they call rows in rows several times.

4. Before you go to bed you work.

We get it absolutely, sometimes you can squeeze afternoon in your schedule. Unfortunately, intense physical activity is not ideal for sleeping soon before the bed. The National Medicine Library It specifically recommends avoiding the activity that stretches your heart rate for two hours before going to bed.

As you have already tried, Exercise promotes your energy-You do not really need to sleep. Additionally, your body temperature goes up, that is, instead of going deeper into the natural deduction against your body temperature National Sleep Foundation. "You can create a delay circadian rhythm and sleeping is harder, "says Dr. Winter.

If you are doing night-time exercises and sleeping well, if you try to change your training in the morning or at least before the afternoon, Dr. Winter says.

5. You are eating a lot of people before the bed.

If you have meals or snacks with less than two hours before serving, it may be a problem, he says National Medicine Library.

Here is the biggest problem acid reflux, says Dr. Mindel. When this happens, your stomach will get into your esophagus again heartburn, per each National Institute of Diabetes and Digestive and Illnesses (NIDDK). If you eat a bunch of food, fall in, make stomach contents easier to reverse the courses and cause irritating symptoms. Dr. Mindel says.

If you are super hungry and you know you can not eat at home before, then, well, it's great to have a light snack, Dr. Winter says. But if you're eating something like boredom late and thinking you're sleeping, it's best to avoid snack.

6. Always have a cup of coffee (or drinks with caffeine others) always in the afternoon.

When you're awake, your brain's neurons are called a compound called adenosine National Sleep Foundation explaining Usually, when the adenosine levels drop into the body, you will be tired. Caffeine You can block different adenosine receptors in your body so that there is no connection to your system yet to go to bed. Voilà-orain 3 Are you mad at A.M?

If you have problems, try it No caffeine in the afternoon, the National Medicine Library he says. If you need some time, Dr. Mindel recommends that you sleep eight hours before sleeping eight.

7. Alcohol drink before alcohol to reduce the wind.

As anyone sleeps over the night-time sofa, alcohol may fall asleep. On the one hand, you can wake up before your alarm rings. This is partly adenosine. alcohol Increases the amount of your chemical system to make it easier to carry. But the effect will not last all the time that it tries to sleep, according to National Sleep Foundation, that's why you wake up after imbibing in the middle of the night.

Alcohol alcohol sludge sleeping patterns can also be triggered by delta activity National Sleep Foundation he says, but it depends on what happens with alpha activity at the same time. When you put them together, it can be tough to have a good rest.

In addition, the alcohol blocks REM sleep (the most sleep type of recovery), when you wake up, you feel tired and groggy. If not, bathtubs may be diuretic alcohol to produce more urine. This means that it is more frequent to wake up to use the bathroom, to sleep more.

Eventually, if it happened sleep apnea (As long as you breathe, you stop breathing) your alcohol may worsen. It relaxes the muscles of the throat, which is a mechanism behind sleep apnea (the most common form) National Sleep Foundation he says. Symptoms like these results stopping the air When you wake up, it may also make you want to relax well, Dr. Mindel says.

Ideally, if you drink, you should stop at least two hours before your bed to give your body some time to metabolize alcohol, says Mindel. This is easy. But if you're using alcohol as a tool to help you sleep, it's nice for your rest. See your doctor to get to the bottom.

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