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We all know that after a bad sleep, we have a fuzzy feeling. Not getting enough rest can make us tired, irritable, and unable to cope with the stress of daily life. But sleep is not only our emotions, it can also have serious consequences for our physical and mental health.
Saving money regularly during sleep deprivation increases the risk of diabetes and high blood pressure. Because sleep plays an important role in regulating insulin and appetite, lack of sleep will increase the risk of the following diseases. Weight gain and obesity. Sleep is also very important to our brain and helps fight it. Depression and anxiety disorders can lead to better memory and cognitive function.
If sleep is so important to our health and wellness, then it is obvious that adequate sleep should be the top priority. However, when you are full of challenges, you may find it difficult to turn off your racing thinking, calm down, and get a good night’s sleep. This is why we listed 10 ways to improve your chances of getting 8 hours.
1. Stay away from the screen
When there are so many things about screens in our lives, it's easier said than done. But learning to limit screen use at night is thought to improve our sleep.
The screen emits blue light, disrupting our natural sleep cycle and making us miss the much-needed rest. For example, observations of patients with insomnia indicate that blocking blue light at night can improve sleep. Of course, the endless excitement brought by scrolling on the phone or watching fast-paced TV shows does not help slow down, calm our brains and prepare to rest.
If you can, don't use the screen at least a few hours before going to bed. Banning the screen from entering the bedroom is a good first step - if you use your phone as an alarm clock, consider buying an alarm clock so you can put your phone in another room while you sleep.
For some people, the idea of unplugging is unacceptable most of the time. If it is you, consider investing in some blue light to block the glass, which will at least help reduce the impact on the screen throughout the day.
This one is very comfortable to buy from ANRRI, and it has a low-key style suitable for both men and women. Most reviewers agree that their job is to eliminate eye strain and block some blue light. The same brand offers different styles.
2. Go to bed on time
In addition to having a relaxing evening routine, a fixed bedtime is also important for us to sleep at a certain time of the day. Because we need 8 hours of sleep every night, we also need to go to bed early enough to get that time. If you are an early riser, it may mean that you must also go to bed earlier.
If you have trouble going to bed at night, set the alarm when your downwind program starts. If you have an AppleiPhone or AppleWatch, you can set up a sleep schedule in the health app to monitor sleep, set alarms, display sleep results, and set up relaxing sleep management in the AppleWatch app.
3. Make good use of it is good for you.
Your sensitivity to light depends on the individual. For some people, even a little light can disrupt your sleep. Find any light source that might keep you awake, wear dim blinds, and if it is still too bright for you, consider wearing an eye mask.
To save money, you can also use light reminders to tell your body when you sleep. Studies have found that exposure to light at different times of the day affects our circadian rhythm. Before you plan to go to bed, you can dim the lights to tell your body it's time to relax. You can even get special lights that simulate sunrise and sunset.