What to avoid in order to get a good night’s sleep

Lack of sleep reduces productivity and makes decision-making difficult. Find out what habits are causing it.

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What to avoid in order to get a good night’s sleep
What to avoid in order to get a good night’s sleep

We all know the effects that lack of sleepDespite the numerous warnings that include an increased risk of diabetes, obesity, and heart problems, many of us sleep much less than the recommended seven hours a day.

Lack of sleep can also cause problems for your business. Dr. Michael Breus says sleep can lead to bad decisions. “The less you sleep, the more emotional your decision-making becomes and the slower you react and think,” says Breus.

Researchers at Harvard Medical School have found that about a third of people aren’t getting enough sleep to function properly, and that chronic fatigue costs businesses millions of dollars a year. Loss of productivity. Sleeping well is almost as important as being smart, but most people don’t see it as such.

Even if you think you have a good dream, depending on how you answer these questions about your habits, it may actually not be you. Find out and make the necessary adjustments in your routine:

Do you fall asleep immediately when your head hits the pillow?

“If you fall asleep in less than 10 minutes, it is a sign that you are lacking sleep,” says Breus. Sleeping is a process that should take about 30 minutes. “Sleep is not an on / off switch. There has to be a process taking place and the body takes time to completely shut down, ”says Breus.

Do you enjoy a drink before bed?

“Alcohol relaxes the muscles,” says Breus. While alcohol can help you fall asleep faster, it has a negative impact on the quality of your sleep. Alcohol is also a diuretic, so you will likely need to wake up in the middle of the night to go to the bathroom to avoid reaching your deepest stages of sleep. Most likely, you will get up several times, leaving you feeling tired the next day.

Do you exercise before bed?

While it is true that people who do exercise sleep better than those who don’t, Breus recommends that you finish your routine at least 90 minutes before bed. “That’s how long it takes your body to relax,” he says. Exercise raises your body temperature, so it has to signal your brain to release melatonin, a hormone that signals your body to turn off at night.

Do you have coffee in the afternoon?

Even if you fall asleep after a cup of coffee, your body will feel the stimulating effects of caffeine at night. “The average person metabolizes caffeine in 8 to 10 hours,” says Breus. Drinking coffee in the afternoon can disrupt your natural sleep pattern and make you tired the next day.

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