Avoid stimuli that can disrupt your sleep, such as caffeine and electronics from "summary" of Say Good Night to Insomnia by Gregg D. Jacobs
To improve your chances of a good night's sleep, it is important to be mindful of the stimuli that can disrupt your slumber. One common disruptor is caffeine, a stimulant that can linger in your system for hours after consumption. Even if you feel like you can handle your coffee in the afternoon or evening, it may still be affecting your ability to fall asleep and stay asleep. Another culprit that can interfere with your sleep is the use of electronics, such as smartphones, tablets, and computers, before bedtime. The bright screens emit blue light, which can trick your brain into thinking it's still daytime, thereby suppressing the production of the sleep hormone melatonin. This can make it harder for you to wind down and drift off to sleep when you finally do decide to put your devices away. It is essential to create a bedtime routine that helps signal to your body that it is time to rest. This routine should include avoiding stimulating activities, such as intense exercise or engaging in emotionally charged conversations, close to bedtime. Instead, opt for calming activities like reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation. By being mindful of the stimuli in your environment and making conscious choices to avoid those that can disrupt your sleep, you can set yourself up for a more restful and rejuvenating night. So, next time you reach for that cup of coffee in the afternoon or find yourself scrolling through your phone in bed, remember the impact these choices can have on your ability to get the rest your body needs.
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