One of the most painful things we can experience is insomnia or not having enough quality sleep. When we are deprived of sleep, we mainly think it will make us cranky and overly tired, the next day but there is more to it. Sleep deprivation can lead to heart disease, fluctuations in weight and even hallucinations. According to research, adults generally need an average of seven to nine hours of sleep, a night, for optimal functionality.
The problem with a lot of people and getting enough sleep is that they are too busy and they do not leave enough time, at the end of their day, for sleep. Others yet, will do things that will interfere with them getting enough sleep.
The following are mistakes you should avoid because they can rob you of a good night’s rest:
Don’t: Pop the Wrong Pills
A stuffy nose keeps sleep at bay, but so does pseudoephedrine, the main ingredient in many OTC decongestants (it’s been known to cause insomnia).
Do: Breathe easy with a decongestant formulated specifically for nighttime use. These usually contain antihistamines, which have been known to make people drowsy.
Don’t: Finish the Emails Languishing in Your Drafts Folder
Researchers have found that before-bed exposure to the blue light from computers, tablets and smart phones suppresses melatonin levels, which can throw off your body clock as well as increase your risk of obesity.Do: Log off at least one hour before bed, and set your alarm an hour earlier in the morning to catch up on work. You could also try dimming your screen as much as possible, or downloading a program like F.lux, which adjusts your computer’s display to be a warmer color at night.
Don’t: Take a Hot Bath
It’s true that a warm soak can help you fall asleep, but not if you’re climbing out of the water immediately before climbing into bed. Here’s why: Your body temperature dips at night, starting at around two hours before sleep. A hot bath causes your temperature to rise and then cool down afterward, which will help you relax. It’s this drop in body temperature that knocks you out, and the steeper the drop, the deeper you’ll sleep.Do: Pay attention to timing, which is key. Bathe too close to bed and your temperature will stay elevated, keeping you on high alert. Make sure you’re toweling off at least an hour before turning in.
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