Sleeping troubles? These habits cause insomnia may be to blame.
Sleep saboteurs Sly
Always a good night sleep is important for your mood, your energy and your overall health. It also depends on what you do during the day, how much physical activity you get, what you eat and drink, and how you mentally stimulated, especially in the hours before getting into bed
"When people suffer from insomnia or other sleep disorders, often because of something they do, probably unintentionally, when they should prepare for the holidays," said Michael Grandner, Ph.D. , professor of psychiatry and member behavior Sleep Medicine Program at the University of Pennsylvania. Here are 20 things you might want to avoid at night, especially if you suffer from a lack of shuteye.
Use e-reader or smartphone
Several studies have shown that the use of electronic devices such as smartphones and e-books or even watch TV or before bedtime can disrupt sleep. Robert Rosenberg, the author not sleep well every night I feel good every day, you should avoid lighting technology, at least one hour before bedtime.
"Blue light associated with computers, smart phones, tablets and TV prevents the production of melatonin, which helps the body to be sleepy," he said. If you do not want to read your Kindle Fire or iPad to give in the bed, follow these tips from the study from the Mayo Clinic in 2013: Keep the device at least 14 inches away from your face and give to reduce the screen brightness the risk of problems associated with light sleep.
Take some drugs
If you stop taking medications or supplements on a daily basis, and you also have trouble sleeping, ask your doctor if the time of day you can increase your dose, take it keep you awake. "The effects can be subtle, but some medications can after having for several hours for alarm," said Grandner. For example, antidepressants have a profound effect on sleep in every sense, and some painkillers can upset stomach and it is difficult to sleep. (On the other hand, certain other medicines such as some types of blood pressure tablets has been shown to be better if the Talking ;. night when you take your)
Sleeping pills are not always the answer either: They are usually recommended only for short-term use of over-the-counter medications, especially if you are taking it regularly, talk to your doctor about other options. The drug will be safer and more effective use for more than a few weeks at a time, but the long-term solution that does not rely on the drug the best choice.
Text friend
You can think of the text is less disturbing late at night as a call, but I think twice before you post to a friend or family member, or participate in a group discussion on the text before go to bed. If you sleep with your mobile phone or next to your bed, you may have fallen asleep concerned about the reactions or after retirement.
In fact, the National Sleep Foundation survey in 2011 found that about 10% of children ages 13-18 awakened after they go to bed every night or almost every night on the phone, SMS or e-mail, and one in five 13 - 29 years to say this is the case at least a few nights a week. If you are concerned about the message later in the evening, put the phone in another room, or turn it off.
Drinking coffee (maybe even decaf)
A cup of coffee contains anywhere from 80 to 120 milligrams of caffeine in a cup, and you probably already know that you do it properly to avoid bedtime. But some still like the idea of a hot drink after dinner, Grandner said, can not understand that although they may still a few hours away from turning in their usual sleep disturbing. However, caffeine can stay for 12 hours in the body. "Even caffeine for lunch is too close to some people to be the bed," said Grandner.
Perhaps even more surprising: decaffeinated coffee might not even be a sure thing. Consumer Reports report in 2007 revealed that some "decaffeinated" samples "up to 20 milligrams of caffeine, but there is good news for people who have a good cup of Joe in the evening as :. New (right) Counting Sheep decaf ($ 12, amazon.com) contains valerian, an herb that promotes sleep.
To drink tea
Tea: Even if you avoid coffee, you can not pay attention to another major source of caffeine. Beverages "tisane" -like peppermint or chamomile caffeine varieties marked probably said Grandner but the varieties, black, green or white tea leaves not contain a stimulant.
It may still be able to enjoy your favorite tea containing caffeine during the night. Dunk your pocket quickly in a cup of warm water, then throw it and make a second cup, the same tea bag. Most of the caffeine in tea is released early dipping process explained Grandner, it can help you appreciate the taste and warmth without much stimulating.
Always a good night sleep is important for your mood, your energy and your overall health. It also depends on what you do during the day, how much physical activity you get, what you eat and drink, and how you mentally stimulated, especially in the hours before getting into bed
"When people suffer from insomnia or other sleep disorders, often because of something they do, probably unintentionally, when they should prepare for the holidays," said Michael Grandner, Ph.D. , professor of psychiatry and member behavior Sleep Medicine Program at the University of Pennsylvania. Here are 20 things you might want to avoid at night, especially if you suffer from a lack of shuteye.
Use e-reader or smartphone
Several studies have shown that the use of electronic devices such as smartphones and e-books or even watch TV or before bedtime can disrupt sleep. Robert Rosenberg, the author not sleep well every night I feel good every day, you should avoid lighting technology, at least one hour before bedtime.
"Blue light associated with computers, smart phones, tablets and TV prevents the production of melatonin, which helps the body to be sleepy," he said. If you do not want to read your Kindle Fire or iPad to give in the bed, follow these tips from the study from the Mayo Clinic in 2013: Keep the device at least 14 inches away from your face and give to reduce the screen brightness the risk of problems associated with light sleep.
Take some drugs
If you stop taking medications or supplements on a daily basis, and you also have trouble sleeping, ask your doctor if the time of day you can increase your dose, take it keep you awake. "The effects can be subtle, but some medications can after having for several hours for alarm," said Grandner. For example, antidepressants have a profound effect on sleep in every sense, and some painkillers can upset stomach and it is difficult to sleep. (On the other hand, certain other medicines such as some types of blood pressure tablets has been shown to be better if the Talking ;. night when you take your)
Sleeping pills are not always the answer either: They are usually recommended only for short-term use of over-the-counter medications, especially if you are taking it regularly, talk to your doctor about other options. The drug will be safer and more effective use for more than a few weeks at a time, but the long-term solution that does not rely on the drug the best choice.
Text friend
You can think of the text is less disturbing late at night as a call, but I think twice before you post to a friend or family member, or participate in a group discussion on the text before go to bed. If you sleep with your mobile phone or next to your bed, you may have fallen asleep concerned about the reactions or after retirement.
In fact, the National Sleep Foundation survey in 2011 found that about 10% of children ages 13-18 awakened after they go to bed every night or almost every night on the phone, SMS or e-mail, and one in five 13 - 29 years to say this is the case at least a few nights a week. If you are concerned about the message later in the evening, put the phone in another room, or turn it off.
Drinking coffee (maybe even decaf)
A cup of coffee contains anywhere from 80 to 120 milligrams of caffeine in a cup, and you probably already know that you do it properly to avoid bedtime. But some still like the idea of a hot drink after dinner, Grandner said, can not understand that although they may still a few hours away from turning in their usual sleep disturbing. However, caffeine can stay for 12 hours in the body. "Even caffeine for lunch is too close to some people to be the bed," said Grandner.
Perhaps even more surprising: decaffeinated coffee might not even be a sure thing. Consumer Reports report in 2007 revealed that some "decaffeinated" samples "up to 20 milligrams of caffeine, but there is good news for people who have a good cup of Joe in the evening as :. New (right) Counting Sheep decaf ($ 12, amazon.com) contains valerian, an herb that promotes sleep.
To drink tea
Tea: Even if you avoid coffee, you can not pay attention to another major source of caffeine. Beverages "tisane" -like peppermint or chamomile caffeine varieties marked probably said Grandner but the varieties, black, green or white tea leaves not contain a stimulant.
It may still be able to enjoy your favorite tea containing caffeine during the night. Dunk your pocket quickly in a cup of warm water, then throw it and make a second cup, the same tea bag. Most of the caffeine in tea is released early dipping process explained Grandner, it can help you appreciate the taste and warmth without much stimulating.
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