2. Do not Exercise Before Going to Sleep ... - Deepstash

2. Do not Exercise Before Going to Sleep

Exercise is good for your health, but you should not do it late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.

Thiry minute of exercise is great for your health, however, don’t do it later than two to three hours before your bedtime.

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Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side.

Having a comfortable mattress and pillow can help promote a good night’s sleep.

Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep.

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Introduction

Why We Sleep is the best book I have read on sleep. The author has beautifully summarized how important sleep is for our health. He writes the most difficult medical terms and phenomena related to sleep in such a simple and interesting way that a common reader can easily comprehend. 

In the final lines of the book, the writer gives the 12 tips for healthy sleep. These tips, you can say are the essence of the whole book. 

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Go to bed and wake up at the same time every day. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. 

Set an alarm for bedtime just like you set up one for the morning. 

Often we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. 

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A light snack is okay, but a large meal can cause indigestion, which interferes with sleep.

Drinking too many fluids at night can cause frequent awakenings to urinate.

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Some commonly prescribed heart, blood pressure, or asthma medications can disrupt sleep patterns.

If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening.

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Don’t overschedule your day. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

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The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.

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Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.

If you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.

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If you find yourself still awake after staying in bed for more than twenty minutes and you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy.

The anxiety of not being able to sleep can make it harder to fall asleep.

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Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
  • Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating.

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How much sleep is enough

Sleep needs vary from person to person. Age, genetics, lifestyle, and environment all play a role.

According to the National Sleep Foundation, adults need 7-9 hours of sleep a night. People who sleep seven hours a night are healthier and live longer. While the guideline is helpful, you are the best person to judge how much sleep you need.

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Taking A Nap: Sleep Debt

When we constantly get less sleep (even 1 hour less) than we need each night, it is called sleep debt. We may pay for it in daytime drowsiness, trouble concentrating, moodiness, lower productivity and increased risk of falls and accidents.

Although a daytime nap cannot replace a good night’s sleep, it can help make up for some of the harm done as a result of sleep debt.

  • But avoid taking a nap after 3 pm as late naps may stop us getting to sleep at night.
  • And avoid napping for longer than 30 minutes as longer naps will make it harder to wake up and get back into the swing of things.

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