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How to Stop Sabotaging Your Sleep

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https://maketime.blog/article/how-to-stop-sabotaging-your-sleep/

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How to Stop Sabotaging Your Sleep
According to a 2016 study by the University of Michigan, Americans spend around eight hours in bed every night, as do folks in Britain, France, and Canada. But despite what seems like a decent amount of time in bed, most of us still don't get enough sleep. What the heck?

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Not getting enough sleep

Not getting enough sleep

Now that is an issue most of us face on a daily basis: not getting enough sleep because we are too stressed or paying too much attention to our screens, for different reasons.

The bad news ...

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Make believe it is time to go to bed

If you find yourself experiencing issues when trying to fall asleep, you might as well consider making your brain believe that night has come.

In order to do this, you could start usin...

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The so-called 'sleep debt' and how to fight it

Whenever we fall behind on sleep, most of us have the tendency to try to catch up during weekends. The result is not that good though: it confuses our internal clock and therefore, we tend to feel ...

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SIMILAR ARTICLES & IDEAS:

Sleep deprivation

Sleep deprivation

Willpower, memory, judgement, and attention all suffer when you are sleep deprived.

You drop things, crave junk food sugar, overeat, gain weight. You’re more irritable, negative, emotio...

Get through sleep deprivation:

  • Stabilize your blood sugar, by eating hearty food (protein and fat) more often.
  • Reduce refined carbs and increase fats and proteins.
  • B-complex vitamin supplements can give you an immediate boost in alertness and mental clarity.
  • Soak in an Epsom salt bath - might even help you get enough energy to exercise the next day.
  • Drink more water than you usually do to help compensate.
  • Exercise is the single best way to “take out the trash” in your body, and after staying up more hours than you should.

5 hours of sleep is enough

Habitual sleep deprivation is associated with diverse and far-reaching health effects and none of them is good.

Between 7 and 9 hours of sleep per night are recommended. You can get used to l...

Watching Television before bed

Cellphones, tablets, and all kinds of personal electronics are not a good idea when you’re getting ready for bed.

Researchers have increasingly focused on “blue light” emitted by screens and its effect on sleep and negative sleep-related health outcomes.

It doesn’t matter when you sleep

Our bodies tend to follow a natural rhythm of wakefulness and sleep that is attuned to sunrise and sunset for a reason.

While some missed sleep here and there isn’t necessarily a big deal, shifting your sleep schedule long term isn’t healthy.

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The Science of Sleep

The average adult spends 36 % (or about one-third) of his or her life asleep.

Purpose of Sleep:

  • Restoration
  • Memory Consolidation
  • Metabolic Health

Restoration

The first purpose of sleep is restoration.

Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.

Memory Consolidation

The second purpose of sleep is memory consolidation.

Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.

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