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Reading devices

Reading devices

Many e-readers are backlit with blue frequencies of light, which can fool the brain into thinking that it’s still daytime.

Reading on these devices for a few hours before bed seems to suppress melatonin (the sleep hormone) and therefore makes it harder to doze off, compared to a traditional paperback. The same goes for tablets, MP3 players and smartphones.

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Meals high in carbohydrates and protein (especially oily fish), but low in fat, show moderate benefits to overall sleep duration and quality, **provided they are eaten at least 1 hour before you plan to sleep.**

Don't drink caffeine after dark. If you have your last coffee in the early afternoon, most of the caffeine will have been flushed out of your body by 11pm.

Although avoiding coffee or tea within 6 hours of going to bed will make it much easier to drop off, it is unclear wh...

Many restless nights can be linked to sleep apnoea – a condition linked to snoring, in which the airways becomes constricted when you are unconscious.

There are several causes, but some cases may be easily solved by switching from lying on your back, to sleeping on your front or ...

Keeping a sleep diary of your activity before bed, which helps to ensure you avoid the worst triggers. 

You should avoid doing anything strenuous or stressful within a few hours of sleep time

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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 couc...

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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 can...

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The necessary amount of sleep

Most adults function best after 7-9 hours of sleep a night.

When we get less than 7 hours, we’re impaired (to degrees that vary from person to person).  When sleep persistently falls below 6 hours per 24, we are at an increased risk of health problems

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