Reducing the risk of heart disease and obesity and enhancing memory and learning functions are some of the most popular sleep benefits.. So while we want to enjoy every night at least eight hours of quality sleep, we tend to.. we sabotage our "sweet dreams" with habits that we do not realize affect us negatively.
What habits sabotage sleep;
The most common mistakes we make and disrupt our sleep, include
1. Check your cell phone before going to bed
The phone, the tablet, Your computer and TV emit light from the blue part of the spectrum, which specifically stops the production of melatonin in your body, a key hormone that helps you fall asleep. So if you relax while doing scroll in your bed just before bed, you prevent melatonin from working so your body stays awake. Sleep specialist Michael Breus, proposes the της "electronic ban" rule, according to which all electronic devices turn off about an hour before bedtime.
2. You do not "get" enough light in the morning
Exposure to light in the morning - especially sunlight - stops the production of melatonin and restores your circadian rhythm, which puts your body on a set sleep schedule. Light helps you wake up easier in the morning and sleep better at night. So try, expose yourself to a little more light in the morning either by walking or eating your breakfast near the window.
3. Sleep with the TV
The TV not only emits blue light but also has sounds, with its noise can wake you up even if you are asleep. If however, you can not sleep without a TV, you can reduce its negative effects, dimming and activating the timer, to close a little after you fall asleep.
4. You look at the clock, if you wake up
This small habit can have a surprisingly big impact. It's wrong, according to experts, to look at the clock if we wake up in the middle of the night and calculate how many hours of sleep we have left. "If you wake up in the middle of the night and calculate how many hours of sleep you have left until you get up, then your brain is quite active and so it will be quite difficult to fall asleep again "explains Michael Breus. That's why he suggests either cover your watch or turn it the other way so you can see the time, in case you wake up.