HOW TO CLEANSE FOR SLEEP: MAKE SURE YOU CAN’T SEE IN BED

How to Detox Your Body By Sleeping: 8 Tips to Your Best Sleep Detox – Hush  Home

According to the Centers for Disease Control, the National Sleep Foundation, and the American Academy of Sleep Medicine, our nation’s sleep debt is a widespread problem.

The industry of sleeping pills, supplements, mattresses and products is well over a billion dollars. But even if you’ve completed a sleep study and don’t have a sleep disorder, that doesn’t mean you’re automatically set for restorative sleep.

Sleep is so important that NASM has dedicated an entire chapter (Chapter 14) to explaining its importance in its Wellness Coaching course.

TOP 9 GUARANTEES YOU CAN’T SLEEP
Phone (s. Phones emit blue light, which blocks the release of melatonin: a hormone that helps us fall asleep and sleep. Put the phone aside for at least an hour before going to bed.

2. Television in bed. Televisions also emit blue light. Watching television also makes the brain think that the bed is for something other than sleeping. and it is not.

3. Social Media. Even if you wear blue light blocking glasses or have a blue light filter in your phone, the hype videos on TikTok are very disturbing. The videos evoke a state of tension in the brain that makes it very difficult to sleep.

4. Too hot or too cold. Temperature controls sleep and wakefulness. If we sleep in a room with a temperature above 72 degrees (and in addition to pajamas we also have plenty of blankets) or below 66 degrees, we load our thermoregulation system (temperature sensitive). The result is vigilance.

5. Too much noise outside. Have you ever thought that you would sleep better in a hut or in solitude? It’s because you don’t have the sounds of the modern world. If you live in town or have bothered spouses, children, or neighbors, you might want to consider a sound machine.

6. Too much sugar at bedtime. Grandma and mom were right. Sugar at bedtime raises blood sugar, making it difficult to fall asleep.

7. Too much alcohol. Alcohol may help you sleep like a baby at first, but once the alcohol has been metabolized, good luck falling asleep.

8. Exercising at high intensity too close to the bed. Walking briskly or sweating is good, but having a heart rate and body temperature above 70% of maximal effort two hours before bedtime is not good for sleep. You can easily fall asleep from exhaustion, but you will probably wake up.

9. Anxiety. There’s a reason the best marriage avanafil advice is to never go to bed angry. Your sleep will suffer. Strong emotions of all kinds and regardless of any relationship affect sleep.

HOW TO CLEAN THE MIND FOR SLEEP IN 8 STEPS:
Telephone in the kitchen. In addition to putting the phone down for at least an hour before going to bed, keep the phone in the kitchen. One reason is that you usually don’t look at the clock when you wake up in the middle of the night. We all wake up at least once or twice in the middle of the night. It’s a natural process, but we usually fall asleep within minutes. This natural process interferes with the phone on your bed, which also acts as an alarm clock.

2. Watch TV and read in the living room. Don’t train your brain to believe that the bed is for anything other than sleeping.

Stop social media after dinner. Don’t let hype videos interfere with your sleep. Quality family time or relaxing activities after dinner can mentally prepare us for a night of rejuvenating sleep.

4. Maintain room temperature between 66 and 72 degrees. Fortunately, the range is wide. We understand that rising energy costs are coming down. If you can’t reach this range, you should invest in a cooling pad. Ten cents a day for years of regenerative sleep pays off.

5. Buy a sound machine. Certain noise frequencies, like pink noise, even catalyze a system in your brain that, in addition to dampening background noise, helps reduce sleep fragmentation.

6. Change the nightcap for evening tea. Many decaffeinated teas contain chamomile, which has been shown to promote sleep.

7. Do yoga – not HIIT – before bed. Log your morning or afternoon high-intensity workouts. A few hours before bedtime should be as refreshing as sleep itself.

8. Breathe and stay calm. Anxiety is a major cause of

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