3 Highly Effective Secrets to Get Better Sleep

Getting healthy doesn’t have to be a drag. It doesn’t mean eating wheat grass smoothies, alcohol-free beer and running 24 hour endurance marathons. That’s why we’ve prepared a series of un-boring tips that’ll give you small steps towards leading a way healthier life.

Even when they were hilariously gigantic, like on episodes of Miami Vice or The A-Team, mobile phones were undeniably handy. Although handy, they weren’t necessarily fun. Nowadays, they are the definition of un-boring. From beating your high score in Ridiculous Fishing to binge-watching your favourite Netflix shows, smartphones keep guys entertained and connected 24/7.

What many of us don’t realize is that all of this fun and convenience comes at a price: It hinders our ability to fall asleep and sleep soundly.

Why the snooze blues? It boils down to three main factors:

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  • Brain drain:  The opposite of what should be happening before you sleep; those games, emails and shows stimulate your brain. Instead, you should  gradually wind-down your brain activity.
  • Stress: It’s a similar story with the rest of your body: Playing a game or composing an email causes you to tense up, often without realizing it. This can cause your adrenal gland to produce cortisol, a sleep-inhibiting hormone tied to our “fight or flight” response to stress.
  • Glow: The light emitted by handheld devices delays the release of the sleep-inducing hormone melatonin. As shuteye comes later and later, your body clock adjusts to your new cycle and soon you’re stuck in a sleepless rut.

 

Avoid these tech-related pitfalls with three easy steps:

1. Unwind before bed

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Half an hour of technology-free time before bed will help your mind and body transition smoothly into sleep mode.

2. Give tech the boot

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Your bedroom should be a quiet, cool, dark sanctuary that induces slumber. Ban the TV, tablet, phone and laptop.

3. Disconnect your family’s devices as well

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The aforementioned devices should also be removed from all the bedrooms in your household. They may disrupt a child’s sleep which in turn causes stress and sleeplessness not only for the child, but for parents as well.

 

Pro Tip:

Technology is not the only culprit here; alcohol, spicy foods, and caffeine can also thwart a good night’s sleep. Read here for 10 more tips to get better shut-eye.

 

Reference:

Rohleder N, Beulen SE, Chen E, Wolf JM, Kirschbaum C. (2007). Stress on the dance floor: the cortisol stress response to social-evaluative threat in competitive ballroom dancers. Pers Soc Psychol Bull. 33(1):69–84. https://www.ncbi.nlm.nih.gov/pubmed/17178931?dopt=Abstract

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