1. Watch reruns of “Seinfeld”
For many of us, falling asleep while watching TV is as much a nightly ritual as brushing our teeth. While it may seem like the flickering lights and low drone of a sitcom are paving the way to dreamland, it’s most likely having the opposite effect. Sleep specialist W. Christopher Winter, M.D., explains that the glow from screens, which we find comforting, actually stimulates the brain and inhibits the production of melatonin, a hormone necessary for a healthy and sufficient night’s sleep. It states that Even worse, if the show you’re watching is particularly intense or violent, you’re at risk of having even more trouble sleeping. Bottom line: Turn off the TV at least an hour before bed to relax your brain.
2. Verify your Instagram account
Most of us keep our cell phones and all the communication options they offer within reach at all times. And bedtime is no exception. The temptation to check your work emails, texts, or Facebook just one more time before heading to work that night can be strong, but it’s a temptation you should avoid. Eric Kezirian, MD, a sleep expert at the University of Southern California, points out that electronic devices emit a certain amount of light, especially in a dark room. “Using it in the evening can interfere with your body’s perception of day and night, making it more difficult to fall asleep,” he says. This blue light affects levels of the sleep-inducing hormone melatonin more than any other wavelength and actually disrupts the human body’s internal clock, known as the circadian rhythm. The best bet is phone When you go to bed at night, don’t sleep together.
Related: How to get kids and adults off their phones
3. Eat chocolate chip cookies
Having a late night snack or a romantic breakfast in bed may seem like a good idea, but there are many potential ramifications. Exterminator Paul Bello of PJB Pest Management Consulting warns that even the smallest amount of debris between sheets can attract creepy crawlies like ants, flies and even cockroaches. Lewis N. Sorkin, a forensic entomologist and senior scientific assistant at the American Museum of Natural History, agrees. “Sweet foods such as soda, fruit juice, cupcakes, and cookies can attract ants and certain flies such as house flies, blue bottle flies, and green bottle flies,” he says.
Related: 5 Snacks You Should Stop Buying Right Now
4. Have a heated discussion
For many of us, bedtime is our only chance to connect with our partners at the end of a busy day. Ideally, you should approach it with a positive attitude, but after a particularly stressful day, it can be tempting to rush through it to clear the air before bed. But relationship expert Bonnie Eaker Weil suggests doing the opposite. “Putting arguments on hold and trying to get rid of negative emotions before bed is actually better for conflict resolution and overall bonding,” she says. Instead of starting a fight with your partner, try hugging them. Cuddling releases endorphins, which can help relieve tension and help you sleep better. After getting enough sleep, she won’t be so upset that her husband ignored her dishwasher again or that her girlfriend forgot to pay the water bill. , you will be able to talk about it more calmly and rationally. in the morning.
Related: 8 Habits of Happy Married Couples
5. Catch up on work
You may feel like you’re more productive when you work from bed, but productivity coach Lauren Stack says: wall street journal The opposite is true. “Many people think that doing so will make them more productive. However, it often gives people an excuse to procrastinate during work hours.” Additionally, according to the National Sleep Foundation, , working in bed can lead to an association between the bed and work, which can worsen insomnia.
Related: 6 comprehensive habits of super successful people
6. Let the bubbles sleep with you
The question of whether sharing a bed with a pet is good for your health is hotly debated, and of course the answer is largely personal. But according to the National Sleep Foundation, one of the biggest concerns for people who share a bed with an animal is the possibility that sleep may be disrupted by the animal moving, making noise, or taking up valuable space. It’s about having sex. In an ideal world, your pet would sleep peacefully in a designated spot on your bed, but this usually doesn’t happen. If we have allergies or asthma, pets can affect our sleep even if we’re not directly allergic to pet dander. If your pet is a good sleeper, it may be okay to share your bed with your dog or cat, but if your pet suffers from sleep deprivation or insomnia, give your pet their own bed and keep them in their own bed. Please consider taking it back. .
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