How To Beat The Sleep Robbers
Article by Kerry Coates
Anything that starts your adrenaline pumping before you go to bed will contribute to your sleep problems like mid-afternoon caffeinated drinks, television and computer screens, the wrong type of light, or stress. There are sleep obstacles that can be avoided by following these solutions:
— Television and Computers:
Avoid bluespectrum light from electronic screens on desktop PCs and iPads electronic screens which your body understands as a signal that it’s not time to sleep yet. The most critical time to avoid this type of light is for the one hour before you go to bed but it is best to avoid them for at least 3 hours before you plan to go to sleep. If you cannot avoid using the computer or watching TV late at night, you can get special glasses that can cut out the blue light spectrum. These special glasses are available through The Litebook Co. and they can be worn over your prescription glasses or you can wear them alone. The cost for these special glasses are from to a pair.
— Pitfalls of Late-Night Entertainment:
Movies that get your adrenaline pumping or news late at night that has violent content can make it difficult to stay asleep or fall asleep even if you do wear the special glasses that cut out the blue daylight rays. Playing challenging video games on your computer will have the same effect. Choose games, websites and television programs that will calm you down during the last hour before bedtime.
— Mid-Afternoon Energy Drinks:
Caffeinated drinks are elusive sleep robbers. They might help you through a mid-afternoon slump but most people don’t realize that caffeine will stay in your system for up to ten hours so you could still feel the effects when you go to bed. Caffeine can cause you to wake back up off and on during the night and can also make it hard to fall asleep to begin with.
Even though a drink might say it is decaffeinated on the lavel, it can still contain some caffeine. You should buy “caffeine-free” drinks instead of decaffeinated drinks or choose ones that do not contain any caffeine naturally. Some teas are made from herbs that naturally do not contain any caffeine but stay away from green tea which does have caffeine in it naturally.
— Day-Llight Therapy:
Not the same thing as ordinary indoor lighting, exposure to the daylight spectrum of light does a better job than a caffeinated drink for relieving a drop in alertness, energy and mood during the midafternoon. You can use portable lights by Litebook which were tested in clinical trials to replace those energy drinks, sodas or coffee.
A Litebook light weighs about eleven ounces, is small (1 x 5 x 5 inches) and comes with rechargeable batteries. These lights cost about 0 which adds up to the same amount of money as a cup of coffee each day over a period of three months and you don’t get the calories! If you use the Litebook for about 20 minutes a day in the afternoon you will get the best results. You can also take a 20 minute walk in the daylight outdoors and it will do the same job.
— Reducing Stress and Winding Down:
It is easier to get a full night’s rest if you wind yourself down gradually, even if you have had a stressful day.
Doing something relaxing like listening to classical music, sending a nice email, doing some gentle yoga exercises, talking with good friends or reading a book can help you sleep better all night and get more rest.
Listening to classical music or doing something relaxing — such as talking with friends or sending a nice e-mail, or doing a few gentle yoga poses — can help you get more restful sleep. (If you read a book, the light from the book light might tell your body it is still daylight.)
You won’t fall asleep immediately if you work late at night on a challenging project even if you aren’t particularly stressed. If that happens, it’s a sign that you might be sleep-deprived.
About the Author
Kerry Coates recommendation from her website, http://www.Amazing-Health-Products.com , is GNLD’s Formula IV. Melatonin is secreted into the blood by the pineal gland in the brain and is known as the “hormone of darkness” — the natural sleep aid your own body creates if given the right nutrients.