Looking for a Good Sleep? Don't Do These Things Before Bed.

flow1759 By flow1759, 21st Jul 2015 | Follow this author | RSS Feed
Posted in Wikinut>Writing>Tips

You’ve heard it before, but I’ll say it again. Sleep is so important for your health!

Before Sleeping

Many aspects of the body are rejuvenated when sleeping. Your cells are repaired, your digestive system is given a break (if you don’t eat right before bed), your heart rate and blood pressure drop, growth hormones are released, your immune system is strengthened, and much more.

With all this being said you should ask yourself if you are getting adequate sleep or not. If you are not, then you should try cutting out the following things before going to bed.



Never Do These Things Before Going To Bed
Sleep with a light on: Even the tiniest light from a nightlight, alarm clock, or cell phone can disrupt your sleep, specifically your internal clock and your pineal gland’s production of melatonin and serotonin. It is important to sleep in complete darkness or as close enough to it as possible. Be sure to close your bedroom door, consider getting blackout curtains, and keep the lights off at nighttime, even if you are getting up to go to the washroom. If some of these blackout methods are not an option for you, consider getting an eye mask for sleeping. Keeping all the light out can even decrease your chance of getting cancer.

Keep the temperature of your bedroom higher than 20 C (or 70 F): Many people keep their bedrooms too warm, and studies have shown that the ideal temperature for sleep is between 15 C and 20 C. If your room is cooler or hotter than this it could easily lead to restless sleep. Around 4 hours after you fall asleep, your body’s internal temperature drops to its lowest temperature. A cooler environment is believed to be more conducive to sleep because it mimics this natural drop of body temperature.

Use a loud alarm clock to wake you up in the morning: Everyone knows how obnoxious these things can be. They can also be stressful to your body upon waking; being jolted awake suddenly is not a good way to wake up. Consider getting a wake up light, which mimics the natural rising of the sun with soft, increasing sounds of nature. You can also download an app for your phone, just remember to turn off the flashing lights while you are sleeping, and keep it at least 3 feet from your bed, which brings us to our next point…

Keep electronic devices near your bed: This includes: alarm clocks, televisions, phones, e-readers etc. These devices have been shown to disrupt sleep patterns and can also produce electromagnetic fields which can disrupt the pineal gland and melatonin and serotonin production. You should also consider drastically cutting down your use of electronics for a few hours before you climb into bed.

Change your bedtime: It sounds difficult to avoid, but once you get into a healthy sleep routine, you will eventually feel really good and you may find you no longer need an alarm clock at all, which will solve some of the above issues! If you can make an effort to go to sleep and wake up at the same time (even on weekends), you will see some amazing benefits and likely be able to fall asleep easier at night and get out of bed easier in the morning.


Before Getting Into Bed
Consider reading a book, giving yourself (or getting a partner to give you) a massage, taking a hot bath, or diffusing some lavender oil essential oil before going to bed!

Sleep tight. Much Love

Tags

Sleep, Sleep Apnea, Sleep Disorder, Sleep Disorders, Sleep Patterns, Sleep Problem, Sleeper Picks, Sleeping, Sleeping Beauty, Sleeping Time, Sleepless Nights, Wake Up, Wake Up In The Morning, Wake-Up Call, Waking Up

Meet the author

author avatar flow1759
I am a vast writer of several specialties, i write articles on freelance for some media houses in my country.

Share this page

moderator Steve Kinsman moderated this page.
If you have any complaints about this content, please let us know

Comments

author avatar GV Rama Rao
21st Jul 2015 (#)

Useful tips especially for older people like me. However, what's wrong with the electronic devices if they are switched off?

Reply to this comment

author avatar Deepizzaguy
21st Jul 2015 (#)

I have learned before I go to bed to read a good book with positive message and avoid seeing horror movies since I get nightmares after I have seen a horror movie like "Damien: The Omen".

Reply to this comment

author avatar flow1759
22nd Jul 2015 (#)

Well, i am happy to share

Reply to this comment

author avatar Retired
22nd Jul 2015 (#)

Great tips!

Reply to this comment

author avatar flow1759
27th Jul 2015 (#)

Thank you!

Reply to this comment

author avatar Shamarie
4th Aug 2015 (#)

Very informative! Thanks!!!

Reply to this comment

author avatar flow1759
4th Aug 2015 (#)

@Shamarie I am glad it was informative to you

Reply to this comment

author avatar brendamarie
7th Aug 2015 (#)

great tips

Reply to this comment

author avatar flow1759
7th Aug 2015 (#)

thanks brendamarie

Reply to this comment

Add a comment
Username
Can't login?
Password