How to Get More Sleep: Part 2 What to Avoid for Sleeping Better
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Today is How to Get More Sleep: Part 2 What to Avoid for Sleeping Better So I am going to start with the things you should take away or eliminate to get better quality sleep. It will be the quickest way to get more sleep.
How to Get More Sleep: Part 2 What to Avoid for Sleeping Better
Blue Light
Did you know that computers, tv’s, tablets, and smart phones give off an artificial blue light? My guess is you probably have never noticed. This blue light actually interferes with sleep when you using it too close to bedtime. Your body naturally produces melatonin, but this blue light stops that process and actually promotes daytime hormones to be produced. There is a lot of science that goes into all that and if you want to read more I suggest checking out the book I have referenced at the bottom of this blog. It is suggested that you not be on any of these devices for at least 90 minutes before bed even longer if possible.
Of course that is ideal, but sometimes the only time we get in a day to sit and relax and enjoy free time in front of the tv or computer is right before bed. So, I found something to block the blue light. I got these glasses from Amazon. I’m not even sure where I read about them, but they work great and are pretty economical. I’ve had to try a couple different pairs to get ones that fit over my reading glasses as well and not fog up. I know they are blocking blue light because I can’t see that little blue dot on the cable box for the power. It does obscure the colors on the tv, but it is better than sacrificing sleep quality. Here are the ones I settled on:
Uvex Skyper Blue Light Blocking Computer Glasses with SCT-Orange Lens
Caffeine
Caffeine interferes with sleep. It lasts half life in your system for up to six hours. So if you had a cup at dinner your body still has 1/2 of that at midnight. No wonder you can’t fall asleep! Then begins the vicious cycle of waking up tired and having more caffeine. There has even been research conducted that shows there is an increase of both prescription and over the counter sleep aids tied to the increase of caffeine usage. You can see how important decreasing caffeine will be on getting enough rest.
Stopping cold turkey is not usually the answer. You will go through withdrawal symptoms like severe headaches, anxiety, and be a bit cranky! I suggest gradually decreasing over time. I have found that 4 days is enough time for most teeny tiny changes. So for the first 4 days only concentrate on those 4 hours before bed. If you would like more guidance on decreasing check out my blog How to Get More Energy Part 3: Caffeine is NOT the Answer! I have broke it down into smaller, more manageable steps.
Alcohol
While you sleep your short term memories are moved to long term storage in your brain. This doesn’t happen though if your REM sleep is disturbed. REM sleep is where the memory process happens. People often talk about having a glass of alcohol to fall asleep and it does help you to drift off to sleep. The only thing is the alcohol interferes with the deeper sleep cycles and REM is greatly affected. It prevents you from going into those stages. The Sleep Smarter book actually shared as an example the movie Hangover. None of the characters could remember what happened, because the alcohol affected their memory of the night before. It is suggested to not drink alcohol at least 3 hours before bed.
Which one of these things do you need to remove so that you can get better smarter sleep? List them in the comments below. What is your game plan to eliminate them?
Some of the ideas I have shared or will be sharing is from a book called Sleep Smarter by Shawn Stevenson. If you are interested in reading the book yourself just click on my Amazon affiliate link below.
