![]() It has the power to optimize your overall sense of wellbeing. Instead, we're talking about an activity that refreshes, restores, and rejuvenates the body and mind. What's far more valuable than rubies or pearls and can be quite elusive? We're not referring to wisdom, although that's a great answer, too. 28, 2022 Wellness, Infrared, Technologies Therefore, you should be aiming to consume no more than 250 milligrams of caffeine in a day and try to NOT have caffeine within the 6 hours of your bedtime.įurther information on healthy sleeping can be found in the book Goodnight Mind by Carney and Manber, 2013.Oct. If you are being inactive most of the day, you are less likely to be able to have a deep, sound sleep.Ĭaffeine interferes with the build-up of your sleep drive, similarly, to napping. Being physically active can really help boost your sleep drive and can increase your need for deep sleep. Increasing your physical activity is good for your health, your mood, and your sleep. So, when you get up from the nap, you have to re-build the sleep drive you lost, and it is unlikely you will have built a strong drive for deep sleep by the time you go to bed at night – if you have a weak drive for deep sleep – your sleep may not be as restful and you may wake in the middle of the night more often. Napping during the day robs you of some of the deep sleep you would have got at night, and it stops the build-up of your sleep drive. This means that despite going to bed early you will end up not falling asleep till later and may even end up waking up in the middle of the night due to a lack of strong sleep drive present.Ĭan you see how easy it is to get in a cycle of getting poor sleep? So, make a habit of waking up at the same time every morning (yes even Saturdays and Sundays) and do not try to sneak in more sleep by going to bed early – it will likely do more harm than good. But going to bed early after a poor night’s sleep stops the build-up for your deep sleep too early. ![]() So, you come back from work and decide to go to bed early. This means that even if you go to bed at your usual bedtime, it will take you longer to fall asleep – which can mean a lot of tossing and turning and frustration for you, especially if you must wake up early Monday morning for work.ĭo not go to bed early to make up for lost sleep: Now imagine this, because you had to wake up early for work on Monday morning you ended up not getting enough sleep. Spending more time in bed in the morning means that it would take you longer to build a strong enough sleep drive to fall asleep on Sunday night. So…ĭo not sleep in: Imagine this, it is a Sunday morning, and you have nothing better to do so you decide to sleep in. In general, you should only spend time in bed to sleep. How can we fix that? Simple, there are various behaviours and techniques one can implement throughout the day to ensure a strong sleep drive at bedtime. In other words, when going to bed, a persons’ sleep drive may not be as strong or high as it should be for them to fall asleep effortlessly. So why is it so hard for some people to fall asleep? Often, the answer is the lack of a strong sleep drive. As we lie wide-eyed, staring at the ceiling, counting sheep or worse…counting hours left before we need to get up again. However, many of us can struggle to fall asleep. This should mean that getting into bed at night and falling asleep is an effortless task. ![]() ![]() As the day goes by your sleep drive slowly builds up and is at its highest at night, just before you fall asleep. As you wake up in the morning your sleep drive is at its lowest. ![]() Think of sleep drive as your need for deep sleep – deep sleep is responsible for restful sleep. ![]()
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