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Avoid These Bedtime Habits If You Want To Get Proper Rest Overnight
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According to the American Academy of Sleep Medicine, one out of three American adults.
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Dr. Matt Goldenberg, who is a certified psychiatrist, says that one of the most common complaints
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that his patients report to him is insomnia.
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The cause of insomnia can be anything from anxiety to depression.
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To best determine the specific causes for your sleeping troubles, you should consult
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your doctor.
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But there are a few bedtime habits that you can refrain from doing today that could give
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you a better night's sleep.
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Now, here are a few bedtime habits you should avoid to get a proper rest overnight!
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1 - Avoid Drinking Coffee After Lunch: Goldenberg recommends that you avoid any caffeine after
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lunch and four to six hours before bedtime.
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We agree with his statement because caffeine is used as a pick-me-up.
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So if you are drinking it close to bedtime, there is no way you'll be able to quickly
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fall asleep because coffee heightens your senses so you're alert.
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2 - No Alcohol Before Bed: Some people may be surprised when they learn that alcohol
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actually makes your sleep worse and is one of the common bedtime habits.
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Although it can make you fall asleep quicker, Goldenberg explains that it actually causes
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more disruption during a normal sleep in the second half of the night.
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He adds that it decreases and delays rapid eye movement throughout the night.
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Another fact that he states is that alcohol can make snoring and sleep apnea even worse,
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which will contribute to you being fatigued the following day.
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3 - Stop Smoking Before Bed: This habit goes beyond a good night's sleep.
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Quitting smoking alone is one of the hardest things do in life.
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So asking someone to top this routine before bed is easier said than done.
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But it just adds another reason why people should quit smoking.
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Goldenberg says that people who smoke before bed feel the stimulant effects of nicotine
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withdrawals during the night, experience breathing disorders and could be associated with psychological
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disturbances which can keep them up at night.
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4 - Avoid Large Meals Before Bed: Some people think that eating a large meal will put them
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into a “food coma” which will ultimately put them directly to sleep.
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But Goldenberg explains that people should actually avoid eating large meals within three
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hours before going to bed.
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The problem with consuming large amounts of nutrients and carbs before bed is that they
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can increase the chances of obesity and other cardiometabolic diseases, says Goldenberg.
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Both of these can increase the risk of sleep problems.
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One solution is to eat a light snack if you find that you're constantly hungry before
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bed.
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5 - Avoid Drinking Large Amounts of Fluids After Dinner: Yes, bedtime habits do include
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avoiding large amounts of fluids.
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Goldenberg says that this bedtime habit is an obvious one to avoid.
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The more fluids you drink, the more trips to the bathroom you'll have to do.
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If you're trying to sleep and you're constantly heading to the bathroom, you won't be able
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to get into a nice rhythm and it can be difficult to fall back asleep.
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6 - Avoid Using Your Bed For Non-Sleep Activities: According to Goldenberg, in order to properly
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train your brain to associate sleep with getting in bed, you need to limit your bedroom activities.
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He adds that you should try and associate your bedroom with sleep and intimate times
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with a partner.
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Watching television or using your laptop will only train your brain to associate your bedroom
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with ways to distract yourself and keep you awake.
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