How Nighttime Habits Affect Daytime Health

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It is an especially good idea to avoid stress and do relaxing activities in the evening. Do not work at night. Avoid emo...
22/10/2023

It is an especially good idea to avoid stress and do relaxing activities in the evening. Do not work at night. Avoid emotionally upsetting conversations, scary movies, and thrilling novels. If you are a worrier, scribble your thoughts and feelings down in a journal to help get them off your mind. Wind down before bed by taking a warm bath, listening to relaxing music, meditating, or reading a soothing book. Meditating for as little as 10 minutes a day benefits both body and mind.

Many people sleep with pet cats or dogs on their bed, but pets may keep you from getting much sleep. If they wake up, mo...
22/10/2023

Many people sleep with pet cats or dogs on their bed, but pets may keep you from getting much sleep. If they wake up, move, or make noise at night, it may wake you up. If you're the kind of person who has a hard time falling asleep if you wake up at night, it makes more sense to keep pets out of the bedroom. There are other reasons to make your bedroom off limits to pets. If you have allergies or asthma, pet fur and dander could provoke your symptoms. Pets who go outdoors also track pollen into the house. You can teach your pet to sleep in his or her own bed in another room.

One of the worst things you can do if you're having trouble falling or staying asleep is to watch the clock. Watching th...
22/10/2023

One of the worst things you can do if you're having trouble falling or staying asleep is to watch the clock. Watching the seconds, minutes, or hours tick by when your wide awake may produce a lot of anxiety which will not help you sleep better. Avoid the temptation to watch the clock. Turn the clock around so you can't see the display. Instead, do something productive to pass the time and make you sleepy. Read a book, get up and do some light chores around the house, or have a cup of tea (decaf) or warm milk to help you fall asleep. Anything you can do to distract yourself and pass the time when you can't fall asleep is helpful.

Naps are a good way to get some extra rest if you are tired, but too long of a nap will make sleeping at night harder. T...
22/10/2023

Naps are a good way to get some extra rest if you are tired, but too long of a nap will make sleeping at night harder. The best naps are under 20 minutes. Any longer than that may interfere with nighttime rest. Short naps are proven to boost alertness, mood, and performance. Take a nap in a cool, dark room for maximum benefits. Avoid napping too late in the day as this can also negatively affect nighttime rest. Naps longer than 10 to 20 minutes are associated with sleep inertia which is grogginess and disorientation that occurs for a few minutes up to 30 minutes after waking up from deep rest.

Smart phones, e-readers, tablets, computer screens, TVs, and digital clocks emit blue light, a short frequency of light ...
22/10/2023

Smart phones, e-readers, tablets, computer screens, TVs, and digital clocks emit blue light, a short frequency of light that may be harmful to the eyes and disrupt sleep. Minimize screen time for several hours before bedtime to get a good night's rest. Wearing orange tinted glasses that block out blue light may also be helpful. Apps are available for your computer, tablet, and smartphones that prevent the screens from emitting blue light. Besides blue light exposure, it makes sense to power down several hours before bedtime to maximize your chances of getting a good night's rest. Cover up any displays that may be visible from your bed, like a digital clock. Black out curtains can block out ambient light from outside.

Ease the path to bedtime with a soothing evening routine. Read a book or listen to calming music. A hot bath or shower c...
20/10/2023

Ease the path to bedtime with a soothing evening routine. Read a book or listen to calming music. A hot bath or shower can promote sleepiness, as can some light stretching. Avoid difficult or stressful discussions late in the evening, which can trigger hormones that keep you up.

You don't want to overwash your face or scrub it too hard, especially if you have dry skin. But you should wash off the ...
20/10/2023

You don't want to overwash your face or scrub it too hard, especially if you have dry skin. But you should wash off the dirt, grime, sweat, and makeup at the end of the day. By keeping germs off your face, you'll keep pimples away and you might even prevent eye infections. Plus your moisturizer, if you use one, will work better.

At first, it might make you sleepy. But after a few hours, it has the opposite effect. And the quality of sleep you do g...
20/10/2023

At first, it might make you sleepy. But after a few hours, it has the opposite effect. And the quality of sleep you do get may not be as good. Plus, it makes you p*e more, which means more up and down to the bathroom. All this might leave you dragging the next day. Consider keeping it to 1 to 2 drinks per day, and try not to drink in the 3 hours before bedtime.

If you don't brush and floss in the evening, you might notice a thicker coating (bacteria) on your teeth in the morning....
20/10/2023

If you don't brush and floss in the evening, you might notice a thicker coating (bacteria) on your teeth in the morning. Swishing with mouthwash also might help prevent this buildup of bacteria. In just a day or two, it starts to harden into a cement-like "tarter" that can lead to cavities and gum disease. Only your dentist can remove tartar.

In general, hitting the gym helps you sleep better and get to sleep quicker. But when you work out, your body makes more...
20/10/2023

In general, hitting the gym helps you sleep better and get to sleep quicker. But when you work out, your body makes more cortisol. That's a hormone that helps make you more alert. That's good when you're trying to wake up for work. But it's not so good when you’re trying to get to sleep. If you must exercise in the evening, try to finish at least 3 hours before bed.

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