By Esther Crain for Men's Journal. You have a regular morning ritual that helps you launch your day feeling energized and alert, then an after-work routine that eases the transition from the professional world to your personal life. But if you haven't adopted some specific nighttime habits that prime you for deep, restful sleep, then you're shortchanging your health.
When it comes to bedtime, many of us like to sit on our computers, watch Netflix, or play with our phone before attempting to sleep. However, these activities can affect our sleep cycles, so it's important to incorporate other healthy activities to do before bed that can help us fall asleep more quickly and feel more rested overall. Just as what we do during the day affects our physical and mental health, what we do at night has an impact on our health as well.
It is important for healthy brain function and emotional wellbeing, physical health, energy and appetite regulation, healing and repair, immune system function, productivity, work performance and safety. Not sleeping enough, or sleeping badly, can affect your reaction times, increasing the risk of accidents around the home, at work, out and about and on the road. Researchers have also linked lack of sleep to depression, suicide and risk-taking behaviour, increased blood sugar levels, obesity, heart disease, kidney disease, high blood pressure, diabetes and stroke.
Life is too short to be tired all the time. And you're too busy to spend one more minute in bed than you have to. The obvious solution to these realities is to maximize the quality of your sleep, squeezing as much rest and energy out of every hour in your bed as you can.
Do you suffer from sleep disorders? Do you go to bed tired but find yourself just laying there, wide awake for hours? So why not do it?
Busy schedules, the stresses of work or school, and a hundred other distractions can keep you wide awake. There are steps you can take to put yourself in the best state of mind for hours of deep sleep. Here are some ways to plan your bedtime routine so you wake up feeling well rested and ready for the next day.
The process of going to sleep is highly dependent upon behaviors, and disruptions in your bedtime routine may lead to difficulty falling asleep insomnia. Children and adults alike need to mentally prepare to go to sleep with ritualized behaviors. By engaging in specific activities, we can better make this transition and improve our rest.
As we age, we often experience normal changes in our sleeping patterns, such as becoming sleepy earlier, waking up earlier, or experiencing less deep sleep. Sleep is just as important to your physical and emotional health as it was when you were younger. Insufficient sleep can also lead to serious health problems, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women. While sleep requirements vary from person to person, most healthy adults require 7.
Exactly how sleepless are we? Well, over a quarter of American adults struggle with sleep most nights, and 68 percent have trouble with sleep at least once per week, according to a Consumer Reports survey. For adults.
Catching up on TBTs and engagement announcements before hitting the hay can be entertaining, but it's time to ditch your social media life for an activity that better preps you for sleep. And your phone's not invited. Studies show the light emitted from a smartphone totally messes with your quality of sleep.