healthy lifestyles

[Healthy Lifestyles][bleft]

5 Reasons You're Not Sleeping Well At Night

Getting a good night's sleep often feels like pure luck, something out of our control.
The difference between sleeping well and sleeping poorly can have a huge impact on our morning routine and the overall quality of our day, but for the most part we're unaware of how our pre-bedtime behavior can affect the quality of our nighttime slumber.
There are many reasons why you won't sleep tonight, with 5 of the most common being because...
5) We'll Drink Caffeine in the Evening
The half-life of caffeine is huge (over six hours). If we drink a cup of coffee at 4:00 p.m., half of our cup's high caffeine dosage will still be in our bodies come 10:00 p.m., which can play havoc with
our melatonin production.
Tea has about half the caffeine as coffee. While sugary drinks and chocolate don't contain nearly as much, they're generally not recommended during the last couple of hours before bed.

4) We'll Go to Bed Late
We tend to have our deepest sleep in the first third of the night, with the length of our deep sleep depending on how early we go to bed.
We go in and out of deep sleep during every 90-minute sleep cycle, but during the first third of the night our chance of experiencing deep, non-REM sleep increases. It's for this reason that sleeping from 10:00 p.m. to 6:00 a.m. often feels more refreshing than sleeping from 1:00 a.m. to 9:00 a.m.
3) We'll Drink Too Much Alcohol
Just because alcohol makes us feel drowsy doesn't mean it's good for our sleep. In fact, after an initial bout of deep sleep, we'll find ourselves waking up frequently throughout the night.
REM sleep reduces with as little as two alcoholic drinks before bedtime, and we are more prone to having (and waking up during) nightmares.
2) We'll Nap Too Long During the Day
Deliberate afternoon napping is perfect for helping us get the most out of our afternoon; squashing afternoon fatigue before it even gets going.
But afternoon napping can be harmful to our nighttime sleep when it's taken to extremes. A short 20-minute nap (or a longer 90-minute nap) is recommended, especially at weekends. Anything longer than 90-minutes can be detrimental to our nighttime sleep.
1) We'll Hit the Snooze Button
Hitting the snooze button when we wake up tomorrow morning won't affect our sleep tonight, but it may disturb our wakeup phase enough to make a good night's sleep make us feel groggy upon waking.
Our body naturally prepares itself for the day ahead an hour before it expects us to wake up. Our even more painful.
sleep becomes lighter as cortisol and dopamine release and our body temperature rises. If we snooze our alarm the moment it wakes us we may fall back into deep sleep, making waking on our alarm's second, third, or fourth attempt
Instead, we should set our alarm for the minute we need to get up, no earlier. And then we need to stick to it.

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