Ten habits that disrupt your sleep (and how to deal with them)

You know what it feels like to lack sleep. It's not a picnic. But closing your eyes has far more impact on you than on your emotions. According to a study published in the Journal Sleep in 2015, napping less than seven hours a night can lead to serious health problems, ranging from high blood pressure to heart disease and stroke.

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span= "article-image u-caption-inner"> the use of electronic devices such as smartphones before bed will have a negative impact on sleep quality. (Image: 10000 hours/digitalvision/gettyimages)

Recently, a 2019 study published in Diabetes Nursing found that people with poor sleep patterns are more likely to be obese and develop other serious metabolic disorders. Unfortunately, according to the Centers for Disease Control and Prevention, more than a third of Americans do not regularly reach that magical figure. Natalie Dautovich, an environmentalist at the National Sleep Foundation, stressed that deep and high-quality sleep is important for cognitive, physical and social functions. Here, she lists 10 habits that might break your sleep habits and offers some suggestions for you to sleep better tonight.

h3>1. Overwork Question: According to a study published in the Journal of Sleep in 2014, work is the primary culprit that prevents people from getting enough sleep. Unsurprisingly, this is often associated with early start times and long commutes. Another study in the neuroscience edition of Nature Review in 2017 found that too little sleep had a negative impact on memory. Researchers at the University of Arkansas, in a book entitled Sleep and Emotion: Assessment, Theory and Clinical Significance published in 2015, point out that sleep deprivation may make people more likely to respond to stress. Ironically, sleeping early because of work can lead to a decline in job performance.

Solution: Try to negotiate the starting time for work later: A sleep study in 2014 found that working an hour in the morning and evening increased the sleeping time by about 20 minutes.

2. Using electronic devices too close to turn off the lights The question is: You may hear that it is not recommended to use a smartphone in bed. Reading with a cell phone, laptop or electronic reader or watching TV before bed can disrupt your circadian rhythm, making it harder for you to fall asleep and stay asleep. In addition, according to a study published in 2019 in the Journal of Internal Medicine of the American Medical Association, it may even contribute to weight gain. Solutions:

Disconnect the connection with the equipment before bedtime. If you like to read before bed, choose hardcover books instead of e-readers. If you can, take the TV out of your bedroom so that you don't fall asleep because you're tempted to turn it on.

h3>3. Don't fast on nicotine or alcohol before bed. The problem is that you may feel sleepy after a glass of wine. But although alcohol is initially a sedative, it actually reduces your overall sleep quality.

In fact, an article published in April 2013 in Alcoholism: Clinical and Experimental Studies found that high levels of alcohol not only interfere with sleep quality, but also hinder sleep recovery. Researchers say this is especially true for people who regularly drink. More importantly, when you drink that glass (or two glasses) of wine, it also affects your sleep quality. A study published in the August 2019 issue of Sleep found that drinking within four hours of bedtime can cause ZZZ to break up. Researchers also found that nicotine use during the same time period had a similar destructive effect on sleep continuity. Solutions:

Solutions: Solutions are simple: Reduce alcohol and nicotine consumption and frequency, especially in the hours before bedtime. h3>4. The problem with weekend tutoring games

is that it is easy to borrow money from yourself in the future by not sleeping this week and then tutoring on weekends. But even 30 minutes less sleep a day can have a long-term impact on your weight and metabolism. In a study published in the Journal of Clinical Sleep Medicine in 2016, researchers at Weill Cornell Medical College and other institutions found that people with insufficient sleep on weekdays were 72% more likely to be obese and insulin resistant. The ability is also greater, which means sleep debt. It may contribute to the development of type 2 diabetes.

Solution: Researchers also found that a 30-minute nap could reverse the effects of sleep deprivation at night, which may be a good technique for night and shift workers. 5. The problem with waking up regularly

is: Even if you lie in bed for eight hours, if you wake up regularly, you may feel as if you didn't get any rest at all. Dautovich says even a small amount of light and noise can be a barrier to deeper, restorative sleep. A study conducted in 2014 by the School of Psychological Sciences at Tel Aviv University found that intermittent sleep had the same effect on the body as continuous sleep for four hours or less. This is not surprising: this sleep is associated with difficulty in thinking, inattention and bad mood. Solutions:

6. Although you may feel too tired to adapt to exercise, regular exercise can improve your sleep quality and reduce daytime sleepiness. In fact, a commentary published in Progress of Preventive Medicine in 2017 argues that exercise can improve sleep efficiency and duration regardless of the way and intensity of activity, especially for middle-aged and elderly people and people with diseases. Solutions:

Consider increasing the amount of exercise in order to get better sleep. The National Sleep Foundation and the 39th American Sleep Survey in 2013 found that, regardless of exercise level, half of the respondents reported that their sleep quality improved in the number of days they exercised.

No. 7. Stress and lack of sleep may be a "chicken or egg" situation, because feeling fatigue increases the sense of stress, making it more difficult to deal with the situation of excessive stress.

According to the American Stress Survey of the American Psychological Association in 2017, 45% of respondents said that in the past month, stress has made them unable to sleep at night. It is reported that those with lower stress levels sleep more nightly than those with higher stress levels. RESS level.

Solution: Try meditation. Mindfulness meditation improves sleep quality in older people with sleep disorders, according to an article published in 2015 by the American Medical Association. 8. Consumption of too much caffeine Question: Although caffeine can help daytime alertness, it will stay in your body for several hours after consumption, which means that it may make it harder for you to fall asleep and fall asleep, according to

but for coffee lovers, this is not all bad news. The August 2019 sleep study found no association between caffeine intake within four hours of bedtime and sleep interruption. However, it may not be possible to light Guri yet. Researchers have not studied all possible factors associated with caffeine and sleep disorders. First, they did not measure the caffeine content in drinks. Because the amount of caffeine in drinks varies greatly, high doses of caffeine are likely to cause sleep problems. In addition, they did not assess individual sensitivity to caffeine, which may also affect whether you have sleep problems after drinking a cup of coffee.

Solution: Many of us are addicted to caffeine, but reducing alcohol consumption, especially a few hours before bedtime, ultimately helps improve sleep quality and thus reduce daytime sleepiness.

h3>9. Staying up late is a problem: after the sun goes down, we have electricity to work and socialize, but a study published in the Journal of Clinical Endocrinology and Metabolism in 2011 found that it can disrupt our bodies. Know how long the night is.

According to this study, exposure to light after sunset can inhibit melatonin levels and their functions, such as sleepiness, body temperature, blood pressure and blood sugar levels.

Solution: If you get up before sunset, dim the light at work, and if you have difficulty falling asleep, consider taking melatonin.

h3>10. Schedule your bedroom twice. The question is: Don't get tired when you go to bed? When you're in the room, using the bedroom environment to perform tasks other than sleeping can give you a sense of wakefulness rather than sleepiness, Doctorovich said. She warned against activities that included watching TV, working or discussing. Solutions:

Conduct these activities in different rooms. & Ideally, she said, the bedroom should be 60 to 69 degrees, dark, quiet and comfortable, and can't sleep well? Dotovich suggested keeping a sleep diary and paying attention to the relationship between sleep time, bedtime and waking time and performance on the second day. & quot; key

No. 7. Stress and lack of sleep may be a "chicken or egg" situation, because feeling fatigue increases the sense of stress, making it more difficult to deal with the situation of excessive stress.

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