SLEEP SPECIAL... Time to hit the sack

SLEEP SPECIAL Time to hit the sack





Here are 10 habits that are setting you up for a terrible night's sleep

Do you feel tired at work? You are not alone. According to research, more than a third of Americans get less sleep than the recommended seven to nine hours.

Although some of the reasons leading to this might be beyond your control, there are many behavioural changes that you can make.

Here's how you might be setting yourself up for a terrible night's sleep and what to do about it.

Avoiding the morning sun

Morning sun can essentially function like a reset button for your body clock. Sleep researchers say that exposing yourself to the morning sun helps your body wake up by stopping the production of sleep-inducing hormones. That, in turn, primes your body to start producing those hormones again at the right time, after a full day. In addition, morning workouts also help with weight loss.

Skipping workouts

A daily workout is one of the best ways you can improve your sleep. You should work out when you can, and try to get into a regular routine, even if it means exercising at night.

Snoozing

According to experts, if you let yourself drift off after your morning alarm rings, you run the risk of falling into an even deeper sleep. That would leave you groggier and would take you even longer to feel fully awake.

Midnight snacking

Eating before you go to sleep is associated with heartburn. Try to finish all your meals a few hours before bed.

Assuming you can get by on 6 hours of sleep

If you think you feel fine on your regular short sleep schedule, consider this: Most research shows that you lose the ability to detect how cognitively impaired you are after just a few nights of shortened sleep.

Trying to go to bed too early

Getting to bed too early can be counterproductive. The Ohio Sleep Medicine Institute recommends that “patients should not `catastrophise' when faced with a `bad night'.“ In situations where you can't get to sleep, some experts suggest getting out of bed and doing something relaxing.

Overusing your bed

It can be tempting to try to get work done in bed, especially at the start or end of the day. But by associating your bed with work, you're training your brain to recognise it as a place to think about your job.

Psychologists say you should only use your bed for sleep and sex, especially if you are someone who struggles to calm your mind when trying to rest.

Changing your schedule on the weekends

Chronobiologist Till Roenneberg says that it's best for your body if you try to keep a consistent schedule. Shifting your routine will change your internal clock, making it difficult to jump back into your weekly schedule.

Checking your phone before bed

Experts advise that you should not use your phones before sleeping and should keep the devices away from your bed.

Night-time, screen-time

Streaming a television show or movie might seem like the perfect way to end a long day, but research has shown that blue light emitted by electronic screens can impede the production of melatonin, a hormone the body uses to regulate the internal clocks.

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