Sleep is an important component of overall health and well-being Originally coined by a sports medicine doctor, the rule breaks down several factors that may impact your sleep so that you can be more aware of them. The numbers reference each step to take throughout the day to get more restful sleep. 10 hours before bed No more caffeine While there’s some variation in the genetics of how different people process caffeine, 10 hours is a reasonable gap between your last dose of caffeine and bedtime 1 hour before bed No more screen time Screens — including TV, your phone and your computer — provide blue light exposure that may impact sleep. “There’s a lot of data that says the light disrupts the circadian rhythm and delays sleep onset,” says Dr. Sunderram. “It also inhibits melatonin, which is required for sleep onset.” Instead of endlessly scrolling on your phone, try other things to help you wind down such as meditation, deep breathing or reading (a real book, not on your handheld device). 2 hours before bed No more work or studying Anything that’s mentally (or emotionally) stimulating before bed isn’t a great idea. “Sleep is not like a light switch you flip off and on,” says Dr. Sunderram. “You need time to unwind.” That means cutting out work, study, and even watching stressful movies, sports or the news two hours before bedtime to get yourself into a more relaxed state of mind. In addition, exercise, which can be stimulating, should not be done right before bed. If you’re struggling with insomnia — either you can’t fall asleep or you can’t stay asleep — seek the help of a sleep doctor. “Most people worry it’s something wrong with your brain. But you haven’t lost your mechanisms for sleep. There are often behavioral issues that lead to chronic insomnia
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Thursday, December 5, 2024