Most of us simply do not get the amount of sleep each evening that we should do, and many doctors are now warning of the dangers of this. Leading doctors like Cletus Georges MD have been outspoken on this issue for some time, and the reality is that years of poor sleep quality can have lasting effects on the brain. Sleep gives our body the chance to recover, to rest and to repair cells. The effects of bad quality sleep are both short term and long term, and it is critical that we all pay attention to the quality of sleep which we have.
To get a great night of sleep, routine is key, and here are some tips to follow.
Many of us are guilty of taking our phones to bed with us and reading them before we sleep. This is in fact a very bad idea because the light of the screen activates the brain and causes it to stay alert. This of course is the last thing that we want when we are trying to get some rest. Make sure that you stay away from gadgets in the last hour before you go to bed.
It is also essential that you aim to try and go to bed at the same time each and every night, in order to train your body to know when it should start shutting down. Within just two weeks of going to bed at the same time each day, you will find that your brain gets used to the routine. This will mean that it is far easier for you to sleep when the time comes, because the body will have already started to shut down in the lead up to your hour for sleeping.
Things to Avoid
When it comes to getting a great night’s sleep it is essential that you are careful regarding the food and drink which you ingest. Although it feels like we sleep better when we have drank alcohol, the reality is very different. Alcohol will make you sleep but that sleep is low quality and this is why we should avoid it where possible. Caffeine is of course something which will cause you to stay awake and that is why you should avoid it for at least 6 hours before bed. Beyond this you should look to eat no later than 3 hours before bed in order to ensure that the body has processed it and that you don’t have it as an energy resource any more.
And finally it is imperative that when you go to sleep, you do all that you can to make sure that the room is as dark as possible. Any light source coming in is going to cause the brain to wake up slightly and this is why you should be looking to make the room dark so that you can enjoy a quality sleep.
Follow these steps and get the sleep which you need.
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