Sleep is an essential part of your overall health and wellbeing, and it impacts everything from memory consolidation and immune system strength to cardiovascular health Limit your use of lights. Our brains’ process of releasing melatonin, a key hormone for sleep, is inhibited by lights—including from light bulbs and your phone or television—says Jose Colon, MD, a sleep medicine physician at Lee Health. “Bright light tells your brain it’s daytime, while dimming the lights signals to your body that it’s time for rest Try not to drink coffee after 2 p.m. The caffeine in coffee “masks signals of sleep need by blocking adenosine,” a chemical in the brain that helps you feel sleepy, says Dr. Washington, “and alters sleep quality and next-day functioning.” Therefore, you won’t feel sleepy and are more likely to stay up later. Your ability to sleep well is “affected by caffeine even when people say they don’t feel it,” he adds. Plus, a 2023 review in Sleep Medicine Reviews looked at studies on the association between caffeine and sleep. It found that caffeine consumption less than 8.8 hours before bedtime reduced total sleep by 45 minutes and sleep efficiency by 7 percent. Don’t engage with stimulating content. Another reason to quit doom scrolling, watching TV, or looking at emails before bed? Regardless of whether you’re consuming positive content such as a funny show, or negative content such as a devastating news report, this content triggers emotions and arouses (or stimulates) your mind
Thank you for reading this post, don't forget to subscribe!These Are The Eight Habits You Want To Avoid Before Bed To Improve Your Sleep Per Doctors And Research
