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How to Sleep Better
Effects of exercising on sleep
- People who exercise regularly sleep better at night and feel less sleepy during the day.
- The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality.
- It can take several months of regular activity before you experience the full sleep-promoting effects.
- Try to finish moderate to vigorous workouts at least three hours before bedtime.
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SIMILAR ARTICLES & IDEAS:
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Key Ideas
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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Sleep stability
It's the key to a good night’s sleep. It means pinning your bedtime to the same time every night, even on weekends, and waking up at the same time every morning, even on weekends. ...
The "8-hour sleep" myth
8 hours of sleep/night is a useful goal, but it’s not true that everyone needs that.
A lot of people get obsessed with this goal of getting 8 hours of sleep every single night, and because they’re someone who just doesn’t need that much sleep, or they can’t reliably sleep that long, they get anxious about it and that actually creates issues with insomnia.
Basic sleep hygiene
- not drinking caffeine after midday;
- not exercising too late;
- not drinking alcohol before bed;
- eating sensibly;
- leaving mobile devices outside the bedroom (artificial light disrupts the brain).
If doing natural things like this doesn’t work, then it might be wise to consult with a specialist or a doctor.
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Key Ideas
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.