Healthy Living
Wednesday, December 16, 2009
Bedtime habits that are ruining your sleep
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If you’re having
trouble falling asleep, you’re in good company. An
estimated 65% of Americans said they encounter sleep problems a few
nights each week, according to a recent study by the National Sleep
Foundation. Sleeping too little is linked with an increased risk for
obesity and depression. But before you reach for a sleep aid from the
nearest pharmacy, it’s worth reexamining your nighttime routine. Some
of your
favorite evening rituals could be responsible for that tossing
and turning.
1. Setting a Bright Alarm ClockThe looming glare of your alarm clock can be distracting when trying to
sleep. The goal is to have as dark a room as possible. Block the bright
numbers with a book or consider buying a small travel clock. Your cell
phone alarm may also do the trick.
2. Counting SheepWhen you just can’t fall asleep, it’s useless to stay in bed. If you’ve
been trying to fall asleep for more than 30 minutes, the National Sleep
Foundation suggests doing something mundane, like balancing a
checkbook, reading or watching TV. An activity that demands marginal
brainpower will lull your mind. Before you know it, you’ll be crawling
back into bed genuinely tired.
3. Exercising Late at NightDaytime workouts will keep you invigorated for hours. That’s why you
don’t want to exercise within three hours of hitting the sack. Intense
physical activity raises your body temperature and pumps your energy
level—both interrupt a calm transition into sleep.
By Danielle Schloffel
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Related: sleep habits, sleep, health, good nights sleep
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Posted by Mike Thu Jul 10, 2008 4:37pm PDT
Don't exercise three hours before bed? Who the hell writes this crap? I do heavy lifting then go the bed about and hour and a half later and it LIGHTS OUT.
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Posted by stephanie Thu Jul 10, 2008 4:37pm PDT
Light at the "blue end" of the spectrum (TV, computer screen) suppresses melatonin, a hormone that aids in getting regular sleep. Also it's not usually a good idea to start thinking about your finances right before bed. I'd stick to something like a good book.
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Posted by DjBoXeR Thu Jul 10, 2008 4:41pm PDT
Same as billyboloby, tired of reading the same info over and over again. Nothing new here.
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Posted by Lil locita Thu Jul 10, 2008 4:47pm PDT
Well i have lots of truble falling asleep i think i stay awake for an hour in bed b4 i fall asleep
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Posted by ZacH Thu Jul 10, 2008 4:47pm PDT
I actually don't mind insomnia very much. I've gotten my best ideas for stories from not being able to sleep.
...But I also disagree with the anti-exercise before sleep, if I do a couple rounds of pull ups on the bar outside my door, I fall asleep much, much faster.
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Posted by debotah Thu Jul 10, 2008 4:47pm PDT
you have no idea what your talking about your are most likely fat
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Posted by Maruku Thu Jul 10, 2008 4:48pm PDT
All of you who questioned the watching TV or being on the computer before sleep ot to get to sleep are right on...both of these have been scientificlly proven to stimulate the brain...and neither one does anthing to increase the number of neurons in the brain.
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Posted by Jeremy Mitchell Thu Jul 10, 2008 4:48pm PDT
Some people just don't have problems sleeping. Others of us can try all the stuff these experts tell us, try the sleeping pills and it gets us no where. It has to be biological...
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Posted by Kara Thu Jul 10, 2008 4:51pm PDT
I find it hard to believe that the type of bed you sleep in wasn't mentioned. I work in a specialty bedding shop, and it's incredible how many people I talk to that actually DON'T make the connection between the quality of their sleep and the bed they sleep in. To me it seems as if that should be the most immediate, obvious conclusion. Did you know that an innerspring mattress is the most unhealthy type of bedding for your body to sleep on? Or that tossing and turning is almost entirely caused by the pressure points created by springs? Even if you have a pillowtop covering your springs. But as you may probably guess, most peope sleep on a mattress with springs in it.
I made the switch to a Sleep Number bed (created by Select Comfort) and it made all the difference in the world. Horrible aches and pains in my neck/back/hips, sciatica, tossing and turning, sleeping less than 3 hours a night... you name it I had it. But, that is ALL in the past and the ONLY thing I changed was my bed. I will NEVER suffer another night on a spring mattress again, and neither should any of you.
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