Sleep Cycles: Did you know that sleep occurs in cycles of REM (rapid eye movement) and non-REM stages, each essential for different aspects of health?
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Blue Light Impact: Exposure to blue light from screens before bedtime can disrupt your body's natural sleep-wake cycle, making it harder to fall asleep.
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Temperature Regulation: Keeping your bedroom cool, between 60-67°F (15-19°C), can help promote better sleep by mimicking the body's natural temperature drop at night.
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Caffeine Sensitivity: Some people are more sensitive to caffeine than others, with even small amounts in the afternoon or evening affecting their ability to fall asleep.
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Alcohol's Role: While alcohol may initially make you feel drowsy, it can disrupt sleep patterns and lead to fragmented, less restorative sleep.
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Digestion Impact: Eating large meals or spicy foods close to bedtime can cause discomfort and indigestion, making it harder to fall asleep.
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Stress Reduction: Practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help reduce stress and promote better sleep.
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Bedtime Routine: Establishing a consistent bedtime routine signals to your body that it's time to wind down, making it easier to fall asleep and wake up refreshed.
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Noise Pollution: Even low-level noise can disrupt sleep, so consider using white noise machines or earplugs to create a quiet sleep environment.
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Napping Benefits: Short naps of 20-30 minutes can boost alertness and mood, but longer naps can leave you feeling groggy and interfere with nighttime sleep.
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