Sometimes during the day, you can feel so tired. When you are supposed to be falling asleep, do you just lay awake tossing and turning? ASAPScience has an entertaining video (below) about “How to Fall Asleep in 2 Minutes” based on what you should do before you go to bed and a technique the Navy uses.
They say to first sleep in a colder environment – around 65 degrees.
Take your hot shower or bath before bed. It actually lowers your temperature.
Put your clock out of site so you can’t see it.
Avoid caffeine and nicotene.
Relax before bed without electronics.
Get sun exposure during the day – at least 30 minutes a day.
Go to bed the same time of day and get up the same time, even on weekends! (bummer)
Close eyes and breathe out – relax each part of your body one at a time and focus on relaxation, try to clear your mind.
Did you know reading is good for you? Here are some ways it can help:
1) Reading can help reduce stress. Because it can immerse you into new worlds, you can forget about some of the issues dogging you. It offers a distraction.
2) Reading helps keep your brain from slowing down too quickly. Keeping your mind active helps slow down cognitive decline.
3) Reading can help improve your sleep. If you use a device at bedtime to read, be sure to use the night or blue mode, though.
4) Reading can improve some social skills. Engaging with book characters helps increase empathy.
5) Reading may increase intelligence. Well, the more you read, the more you know.
Does it matter what you read? Some of the wealthiest, most successful people read biographies, autobiographies, educational, and other non-fiction books. Health benefits are enhanced from all kinds of reading. Even reading for just 6 minutes a day can help.
Trouble sleeping could come from anything be related to a number of things – what you eat, eating before bed, stress, acid reflux, too much on your mind. Too much caffeine may affect sleep habits as well.
If you eat too close to bedtime, it can cause acid reflux because there hasn’t been enough time to digest the food you’ve eaten. Some foods like tomato sauce and chocolate give trouble too since they are so acidic.
If you must eat at night, maybe try some oatmeal or something else that is bland and fulfilling.
A woman from Japan, it was just revealed, died from working too much, it was just recently revealed. She logged 159 hours of overtime in one month before dying from heart failure. She was only 31 but only took 2 days off when she worked all these hours.
If you look at the numbers, in 4 weeks, most Americans work 160 hours. Now double that. Many Japanese workers even commit suicide due to overwork. They have a word, karoshi, for “death from overwork.”
The Prime Minister of Japan proposed a monthly cap of 100 hours overtime. Asians sleep an average of less than 6 1/2 hours each work night.
So lately, we’ve been trying to get more sleep by going to bed earlier. A full eight hours should make us feel better, but it really doesn’t help. Feeling tired all week, you look forward to sleeping in on Saturday and getting about ten hours to make up for lost sleep. Does that help? Not really.
The average person need just 7.5 hours of sleep per night. So how is that determined? Each sleep cycle is about 90 minutes and there are usually five cycles per night. What also matters is which cycle you wake up from. The first two are the easiest to awaken from.
It is recommended you stick to a schedule of 7.5 hours of sleep a night. Period.