Many people use wearable sleep trackers and sleep-tracking apps to help them sleep better.
However, recent studies showed that these sleep trackers don’t actually improve your sleep.
They can provide lots of data based on the movements at night, not during sleep.
Researchers from Michigan Medicine Sleep Disorders Centers suggest unless people adopt good habits to ensure a good night’s sleep, there’s no amount of self-gathered data that can make a difference.
To have a good sleep at night, people need to do 5 things:
Stop drinking alcohol and caffeine in the evening.
It is known that an evening cup of coffee will keep you up.
But people believe drinking alcohol at night can help you relax and sleep. According to the researchers, this is misleading.
Though alcohol may make people sleepy, it also disrupts sleep and boosts sleep apnea.
Don’t use digital devices in the bedroom.
This is because blue light from televisions, tablets, and phones stop melatonin production. Melatonin the hormone that tells your body when to fall asleep.
People should turn off screens within two hours of their target bedtime.
In addition, avoiding light in the evening using apps on the phone like Night Shift may reduce the effect of blue light, but cannot completely solve the problem.
Take regular exercise.
Exercise is key to good health and rest. Research has found that a sedentary lifestyle can ruin night sleep.
But it is important to exercise a few hours before going to sleep so you have enough time to cool down. Vigorous exercise prior to bed may actually delay sleep.
Have a consistent bedtime and wake time.
Researchers suggest it is important to make it a habit to sleep and wake up at the same time each day, even on weekends.
That’s because the body’s body clock can be disrupted by an erratic schedule. It will cause sleep to become mistimed.
You may be sleepy when you should be awake and awake when you should be sleepy.
Use your bed only for sleep and sex.
You should do your work in your office and watch TV in your living room.
When you check email or binge-watch television in your bedroom, your body and mind may lose the association that the bed is for sleep. The disconnect may lead to insomnia.
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