subject: 5 Things to Avoid before Going to Sleep [print this page] 5 Things to Avoid before Going to Sleep 5 Things to Avoid before Going to Sleep
Sleep deprivation is common these days especially for working individuals. For most adults, the recommended amount of time of uninterrupted sleep is six to eight hours.
However, many sleep for less than six hours because their lifestyle requires them to be awake 19 to 20 hours a day. Sometimes people are left with the difficult choice between getting good amount of sleep and making sure things get done within the day.
For people who get a chance to have an uninterrupted sleeping experience there are a number of reminders they need to follow before prepping up for dreamland. After all, sleep deficit can have serious impact on people's health so it is important to maintain these practices so that their sleep would not be disturbed.
Do not take in caffeine. Caffeine contains stimulants that are present in food and beverages including coffee, tea, and soft drinks and when consumed it makes people awake for extended period of time. As the day ends, a person's body naturally produces Melatonin which helps in relaxation and signals that it is time to sleep. Melatonin is suppressed when caffeine is taken in and produces more Adrenalin which keeps the body alert.
Do not drink alcohol. Some people, particularly those who have sleep disorders, consume alcohol to help them get to sleep. The effect, however, may only be temporary especially when taken just before bedtime. Alcohol may cause disrupted sleep as it may cause a person to wake up in the middle and will have difficulty returning to sleep.
Do not watch TV right before bedtime. Watching television before sleep is the common activity by people prior to going to bed. People stay out late to watch TV programs and this alone can cause sleep debt. It stimulates the brain making it difficult to get into sleeping mode immediately. It also stresses the pineal gland which helps produce Melatonin.
Do not eat late. Eatingtoo late in the night is generally discouraged because it raises metabolism activity and makes the body energized. The body is not designed to be loaded right before sleeping and this may cause more awakenings and movement while sleeping.
Do not change your body clock. Our body has a natural ability to follow the same 24-hour pattern every single day including the sleeping and waking times. This is made possible by the Circadian Rhythm, and once disrupted, can cause sleep deprivation.
Almost40% of Americans sleep less than the suggested amount and the resulting health effects can be more troubling that one can imagine. Sleep is a vital part of the daily routine because it allows the body to revitalize and heal.
