Must Know Before going to sleep everynight

Believe it or not, there are many things you are un-aware of when it comes to sleeping, while you may think you know everything about it; having experienced both good and the bad night sleeps, in this article, we are going to go over the main things that you must know before sleeping, which will help you have better perspective on what affects your quality of sleep.

 

 

Desperatly pressing “snooze” for an extra 5 minutes is pointless

The associate professor of medicine at the NYU school of medicine states “hitting snooze is a waste of time” and his reasoning is that for sleep to be refreshing, or to have an effect so to speak, you need at least 10 minute blocks, and it does make sense, you never really feel that much different physically or psychologically, so unless you can change the snooze intervals to at least 15 minutes, I wouldn’t even bother with it.

 

Know how much you should sleep

Check out the guidelines on how much a healthy individual should sleep, these are:

Adults – Typically sleep from 7-9 hours / Teenagers – it ranges from 8-10 hours / Infants and toddlers – they would sleep from 12 – 15 hours a day

And if you are a pregnant women you will most likely find an increase in amount of hours you sleep, but that is perfectly fine.

Children in general need alot of sleep for their bodies to grow and develop, so it’s best advised to put them to sleep early at around 9:00, so that they would wake up on their own when their bodies are done with the full cycle.

 

Smoking affects your sleep

Since a cigarettes consists of many harmful chemicals, it would only make sense that a small portion of them will be affecting sleep, the main thing we are going to talk about here is nicotine; the fact that it is a stimulant will make it harder for you to fall asleep, and will affect the quality of your sleep as smokers will experience withdrawal symptoms at night.

 

Alcohol will have negative effect on your sleep quality

While sometimes a little bit of Alcohol can get you to sleep faster, in return it takes away from the quality of your sleep and also wakes you up in the middle of the night, thus it’s advised to stay away from alcohol before you sleep.

 

TVs make it much more difficult to sleep

It is known as a scientific fact that the light emitted for monitors (TV or computer) actually stimulates activity in your brain which is the complete opposite of what you want instead of slowing it down and relaxing.

 

Hot baths will help you sleep faster

The hot baths result in your core temperature to decrease, this is because your skin temperature has significantly increased, it’s your body’s mechanism to maintain the temperature at 37 degrees Celsius, so not only a hot bath will relax your muscles, it will also relax you from deep within, and that’s why you see parents giving their young children hot baths before going to bed.

 

Careful of these “Bed-time” pain relievers

Alot of these bedtime pain relievers pills actually have caffeine in them, so be very alert of what you take before sleeping, to the extent that some of these pills actually have the same amount of caffeine as a cup of coffee, always check the ingredients.

 

Blue transmitting light affects the production of melatonin

If you don’t already know, Melatonin plays a vital role in sleeping, the Melatonin is part of the wake-sleep cycle, once it is signaled it chemically results in decrease of body core temperature and drowsiness, but if you must use a light when sleeping, use a low blue one.

 

Sharing a blanket is not a good idea

The most disruptive and frustrating thing that can happen when you are asleep is when you have to wake up just to pull a blanket or a pillow back in its place, as romantic and comforting it is sleeping under one blanket, it will hinder your sleep, and you will pay for it the next day you wake up,  unless you plan to cuddle all the night with your spouse it’s highly not recommended.

 

Bedroom temperature affects the quality of your sleep

Make sure your bedroom is equipped with adequate ventilation, if the bedroom temperature is too hot or too cold for you it will have a noticeable effect on your sleep, the decent room temperature is seen at approximately 18 degrees Celsius.

 

Must know when to see a sleep doctor

If you experience any of the following symptoms, there may be a small chance that you have a sleeping disorder, and that’s when you should go see a doctor:

  1. Persistent fatigue during the day
  2. Reoccuring difficulty to fall asleep or stay asleep
  3. Reoccuring morning headaches
  4. Feeling a sensation of crawling either your legs or arms at night
  5. Not being capable of moving while attempting to fall asleep or while waking up

 

 

 

 

 

(+) Reference: