Why You Should Never Use Your Phone After 6:00 PM ! Impossible I hear many saying, me included, as I do sometimes make calls after 7pm when I know I am likely to get hold of family and friends who have been out working ... but in a recent article I read Ronald Goedeke says:
"A good night’s sleep is one of the best things we can do for the health of our body, yet the majority of us still struggle with what sounds like a simple facet of life. The importance of enough quality deep sleep should not be underestimated. It is the time where we rest, recover and rejuvenate.
Unfortunately many modern day aspects are working against us when it comes to our sleep. Artificial light, electronics, stressful jobs, and caffeine are a few things that can have a significant impact on your sleep, however, there are a few simple things to considering doing for a better night’s sleep.
Unfortunately many modern day aspects are working against us when it comes to our sleep. Artificial light, electronics, stressful jobs, and caffeine are a few things that can have a significant impact on your sleep, however, there are a few simple things to considering doing for a better night’s sleep.
Exercise:
Exercise has countless health benefits. One of them is its ability to help us sleep by fatiguing the body. While exercise is extremely beneficial, it is best done during the day rather than at night when you’re trying to relax. Strenuous exercise can result in a release of adrenaline and make you feel awake for a period of time afterwards; exactly what you don’t need in the evenings.
Avoid Caffeine After Noon:
Caffeine is a stimulant that will affect sleep. With a half-life of approximately 5 hours, about a quarter of the caffeine in a 3:00 p.m. cup of coffee are still in the system after 10:00 p.m. when you should be heading to sleep. While you may not feel the effects of the coffee that you had earlier, caffeine has been shown to disrupt your sleep.
Eat Dinner Early:
Get your final meal in as early as you can to give your body enough time to fully empty your stomach. It may take up to two hours for a full stomach to empty, so give yourself adequate time before trying to sleep. An empty stomach will help avoid acid reflux issues which can worsen when you lie down to sleep.
Install A Blue Light Filter On Your Computer And Phone:
If you’re like most people, using your phone and computer in the evenings, consider installing a blue light filter. The blue wavelength of light is the most potent portion of the visible light spectrum that affects our sleep. These filters are easily downloadable for your mobile devices and computers, and act by automatically cutting out blue light in the evenings.
Black Out Your Bedroom:
Try and sleep in complete darkness. This may be difficult to achieve, but our body’s melatonin production, which helps us sleep, is best in dark environments. Any artificial light present while trying to sleep can interrupt our circadian rhythm as well as suppress melatonin production, negatively impacting your sleep. If any light is making its way into your bedroom, try and eliminate it as best you can. This may involve turning off or unplugging all electronic devices, installing thicker curtains, or using black sheets to block out street lights.
Try and sleep in complete darkness. This may be difficult to achieve, but our body’s melatonin production, which helps us sleep, is best in dark environments. Any artificial light present while trying to sleep can interrupt our circadian rhythm as well as suppress melatonin production, negatively impacting your sleep. If any light is making its way into your bedroom, try and eliminate it as best you can. This may involve turning off or unplugging all electronic devices, installing thicker curtains, or using black sheets to block out street lights.
Go To Sleep Earlier:
Studies have shown the hours before midnight to be extremely beneficial when it comes to a good night’s sleep. It is recommended you try to get to sleep before 10:00 p.m. as these earlier hours are more important than the total number of hours sleep you get. If you’re feeling groggy upon waking, don’t try to sleep more. Rather, try to get to sleep earlier and wake up earlier.
Sleep plays a huge role in our energy levels and can dictate how we feel during the day, which is why everyone should consider these six tips. Some might not work for everyone and changing your daily habits may take some time, but keep working at it and hopefully you’ll be getting that regular good night’s sleep you’ve dreamed of having."
Words, picture and more to see from article here
Talking to many friends and fellow bloggers, it would seem that one thing many of us do struggle with is a good night's sleep.
I do think it a good idea to eat your dinner as early as possible, but of course the time for a meal slot can be limited and set by whatever is going on in your family. I well remember the days when the children were all at home and some nights having a 'shift' of meal times to fit in with the after school or after work activities that were scheduled. We just have to do our best ...
I wonder, have you any tips for a restful night's sleep?
All the best Jan
I wonder, have you any tips for a restful night's sleep?
All the best Jan
34 comments:
...I rarely have trouble sleeping!
Can't sleep if its too hot, find a cool drink of water helps.
Always sleep when the alarm clock is due to go off, why is that I wonder.
Should be going to sleep soon.
Greetings from Zandra
I find an evening walk helps me to sleep better. And blackout curtains. No computer after 9 pm. Window open, even in the winter, for fresh air.
I must be rare as I'm usually a good sleeper and I use the phone until bedtime, the light is on when I go to sleep as a certain person is reading, might have a cuppa at bedtime, water in summer, eat dinner late at night - yes, I'm lucky I can sleep.
These are all really great tips! Hugs...RO
I have to have the room cool and use ac so I can breathe. I use the ac about eight months of the year. Sometimes, I use it for a night in December. Plus, it needs to be cool enough I need sheet and blanket. Getting the blanket up around my neck helps me to feel secure. Plus, I take Melatonin. Eating something like oats or a piece of chicken helps. If there is light, I always put a black sock over my eyes. I avoid talking to people who like to argue, especially ones who call late when I have asked them not to call after eight or ten o'clock. Some people are welcome later than others...lol. I keep a bottle of water nearby so I do not have to go get one if my throat is dry.
Hubby and I eat our biggest meal at about 12:30 PM everyday.
We go by that saying...for breakfast eat like a queen, lunch like a king and supper like a pauper. It works for us!!!
Great Post!
I have trouble getting to bed before 10 pm.
this is an excellent article on sleep, something i struggle with!!
I have huge sleep issues. Pain wakes me often. Insomnia (or perhaps fear of more pain) keeps me awake.
I do find that lavender oil on my pillowcase helps. And a cool dark bedroom is an essential.
Thank you for sharing Ronald Goedeke's article - some of the best advice I've heard in a while.
My tip: going to bed on an empty stomach - room temp about 67 degrees
These are great tips. I really like the idea of using a blue light filter. I have heard such good things about it.
I go to be earlier than I used to that is for sure. I still am up later- but I do aim for 8 hours.
Thanks for sharing.
~Jess
Sleep does seem to elude us, doesn't it?
Have a great one, Jan.
Thanks for the tips. I try to avoid watching too much TV in the evening, this helps me. Hugs, Valerie
I have always been a bad sleeper. After a sleepless night the next day seems like a terrible hang over, nor the mind or the body works. I have tried all these tips but they don't work always. Eating a bit carbohydrates does the trick sometimes.
Hello Jan!:) It doesn't seem to matter what time I go to bed, but after five hours sleep I'm fully awake, but I take a nap after lunch. This catnap time is what keeps me going. Thanks for the tips, ...one more thing I have remembered is, I can't sleep if the room is too hot, or my feet are too hot. Thank you for being a loyal follower of my blog.:) Much appreciated!:)
I was given reading material about sleep hygiene practices. All these suggestions are there. Sleep masks help as well and so does a nice hot cup of camomile tea provided we follow all the other suggestions. Blessed are those who have no difficulty sleeping! :)
Good tips for me, as I certainly don't sleep enough hours.
Hello, these are all great suggestions. My problem is staying asleep, if I wake up I have a hard time getting back to sleep. Happy Wednesday, enjoy your day!
I am very blessed that I sleep very well, but I feel so sorry for those that work until midnight or later and then try to come home and sleep, especially if it is under stress that they work.
On rare occasions I get a bad night's sleep, but mostly I sleep well.
I suffer from insomnia really bad so I had to start taking something to help me sleep or else I only got 2-3 hours a night.
I'm lucky. I don't have any trouble falling asleep.
Hey Jan,
Those are very good tips. I have a terrible time sleeping but part of the problem is that I'm in every time zone but the one I actually live in.
Gary
A very interesting article, Jan, and one close to my heart.
Quiet is essential for me as I can wake up at the slightest noise.
I'm currently experimenting with lavender oil on my pillow.
I think avoiding any kinds of sugars after about six p.m. helps, but I haven't proved it yet.
All such wonderful advice. To fall asleep all I have to do is start reading something. An old habit from when I used to read to grandsons to put them to sleep is that I would yawn after every sentence and they would follow suit and soon fall asleep. Even though that was many years ago, the habit never left me. Oh boy!
Im agree with this and is really interesting but my daugther and son always see her phones at night :(
I've always been able to sleep good at night. I go to bed at the same time...around 11 pm. I read for an hour or more before I go to bed and that seems to calm me and take my mind off of everything that needs to be done. I don't snack at night either. Great points and good comments! Thanks!
Good advice!! Eating an early dinner, that is so true. I use to eat a late dinner. I do not like to do that anymore. In fact, I can not. It just does not work with my tummy.
Thank you for the encouragement with my flower business as well. I do appreciate the kind words.
Good advice! I'm a good sleeper but I do follow the no coffee after noon rule most of the times. I usually retire my cell phone in the evening around 8PM and I never keep it by my bedside.
I rarely use my phone anymore as a phone anyway, whether before or after six.
Lots to think about ~ great post ~
Happy Weekend coming to you,
A ShutterBug Explores,
aka (A Creative Harbor)
Great post! Thank you!!!
I know this, but I always do wrong in the evening, shade for me..
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