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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Trying to balance work and personal life, we spend less time sleeping. But this leads to negative consequences.
Research constantly reiterates the importance of getting enough sleep. Sleep makes us awake, healthier, and more productive. But we still continue to lack sleep. It's time to change your lifestyle if you notice these habits.
1. Take work home
Many people answer work emails from their phones while in bed. It has a bad effect on sleep. The blue light emitted by the screens of smartphones and laptops interferes with the production of melatonin. This hormone induces drowsiness and regulates sleep cycles. It turns out that electronic devices artificially keep us cheerful.
Plus, the interactive nature of technology overexcites the brain. An hour or two before bedtime, you should not do something that stimulates it. Let your brain slowly relax. Otherwise, it will be more difficult for you to fall asleep, and at night you will wake up.
The bedroom should be a place to rest and relax. Leave work and electronic devices outside of it.
2. Drinking too much caffeine
Coffee is healthy in moderation. It improves memory and attention. However, caffeine is a drug. It is not excreted from the body for a long time. If you drink it in the late afternoon, it may well affect your sleep.
Many, waking up sluggish, rather drink a double espresso to cheer up. But you would get this vigor for free if you had a good night's sleep. Over time, the body gets used to it, you have to drink more and more coffee to get the same effect. A vicious circle is formed: you don't sleep much, you drink more coffee, and because of this you sleep even worse.
To break it down, slowly quit caffeine. Or at least don't drink coffee after dinner.
3. Do not follow the sleep routine
Not only children need it. While we sleep, the cells of the body are renewed and restored. The process is more effective if you follow a regular sleep routine.
During sleep, muscle tissue is restored, and various processes take place in the brain. Memories are consolidated, connections between neurons are strengthened. Adenosine is excreted from the body, which suppresses vigor and prepares us for sleep.
Calculate what time you need to get up for work. Then subtract eight and a half hours from that. That's all. Now go to bed regularly at this time.
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