Until recently I did not know that there is a thing called National Sleep Foundation. This opened the door to a big topic – the sleep. Science still does not have complete answers to what happens when we sleep and what actually our brains are doing. However, one thing is for sure: without good night’s sleep we cannot function properly. Therefore, maybe we should ask “How was your sleep?” more frequently.
The Research
According to the above-mentioned National Sleep Foundation, almost 20% of Americans experience sleepiness during the day. This means that those 20% of people in the US are not sleeping enough during nighttime.
The problem with not catching enough sleep is potentially serious. Although we may not be paying a lot of attention, but exhaustion in terms of sleep deprivation is one of the main causes of strokes and diabetes, for example. Not to mention everyday stress.
The minimum of eight hours sleep is what can sustain us during a day. It regenerates our cells and keep us alert and ready to perform tasks. The question that inevitably lingers is: what is it that we can do to make our sleep better? Researchers have compiled the list of things to avoid in order to secure a healthy, good night’s sleep.
Food & Alcohol
With holidays approaching, we know that there is no better feeling than getting cozy in your better with stacks of sweets. However, be smart. The experts advise not to take food three hours before going to bed. Our organisms need some time to process the food. As long as our cells are busy doing what they usually do when we invade them with various amounts of fats, sugar, carbs or protein, we cannot rest properly.
The interesting thing about alcohol is that it can “help” you fall asleep. Nevertheless, alcohol has other effects as well. It can cause sweating, discomfort, headaches. All these symptoms can make your night a real nightmare.
Bedroom Mess
Have you ever gone to bed and could not fall asleep because you felt stranded in clutter? I know I did. Interestingly, there is a scientific explanation for that.
Namely, a study at New York’s St. Lawrence University shows that regardless of our habits, our brains aim for organization. In case the bedroom where we sleep is not organized and neat, our brains register that information as an uncompleted task. The result shows in a form of cognitive dysfunction, depression, stress. Moreover, these states of mind can lead to even worse sleep quality.
Electronics
This is no news. We have heard about the unhealthy effects of having a mobile phone, for example, right next to your bed. However, a detailed explanation was missing.
Old Dominion University in Virginia has conducted a research and concluded that all devices that are emitting blue light. Why? Namely, blue light can influence the human “circadian rhythm”. If this happens, our bodies do not have internal clock to tell them when to sleep and when to wake up. In other words, we lose connection with our inner, biologically set alarms.
The so-called “circadian rhythm” is basically part of our biological schedule. Our brains control this rhythm. Other examples of the results of the circadian rhythm are the cycles of body temperature, or the menstrual cycle in women.
Therefore, the wise people suggest getting all of the electronic devices out of the bedroom. This should provide good conditions for a good night’s sleep.
So, how was your sleep? Any special requirements to have a good rest?
