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Sleep is one of the most important aspects of our life; approximately one third of our life is spent sleeping.
DO YOU KNOW ?
It is estimated that 50 to 70 million Americans chronically suffer from a disorder of sleep and wakefulness, hindering daily functioning and adversely affecting health and longevity.
Why is sleep important?
Scientific research has shown over and over again that sleep is a central pillar of physical and mental health. Poor sleep or sleeping less can lead to different illnesses such as:
Diabetes
Hypertension
Cardiac diseases
Stroke
5.Depression, anxiety, OCD, and many other mental illnesses.
It doesn't require scientific research to know the importance of a good night's sleep. Just do one thing for 3 consecutive days: take only 3-4 hours of sleep, and you will feel tired, angry, stressed, anxious, fearful, and even start to experience headaches, body aches, low frustration tolerance, poor work quality, etc.
DO YOU KNOW?
Many people who have poor relationships, poor academic or work performance, temper problems don't even know that by improving their sleep, they can change their lives forever.
Here are some common mistakes that, if repeated, will lead to poor sleep:
1. NOT STICKING TO A CONSISTENT SLEEP SCHEDULE
If you don't stick to a regular sleep schedule, i.e., sleeping and waking at the same times each day, your brain's natural cycles will not adjust, and you will continue to have poor sleep. Maintaining a constant sleep and waking time is indispensable for good sleep quality.
2. TAKING NICOTINE AND CAFFEINE CLOSE TO BEDTIME
If you consume tea, coffee, cigarettes, or any other products containing caffeine or nicotine close to bedtime, your sleep quality will be drastically reduced. Take caffeine and nicotine-containing products 6-8 hours before bedtime
3. GOING TO BED EVEN WHEN YOU DON'T FEEL SLEEPY
If you go to bed when you don't feel tired or sleepy, it will seriously affect your sleep quality. Only use the bed for sleep purposes.
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4. DOING VIGOROUS PHYSICAL ACTIVITY CLOSE TO BEDTIME
Engaging in physically stimulating activities such as running, playing sports, etc., close to bedtime will stimulate your mind and body, making it difficult to sleep. Do physical activities at least 2 hours before bedtime.
5. GOING TO SLEEP TOO LATE
If you go to bed too late, your brain's natural sleeping mechanism will be disturbed, and even if you sleep 8 hours, you will wake up unrefreshed. Set your bedtime no later than 12 pm.
6. EXCESS SCREEN TIME
One of the biggest mistakes people make today is using screens until the last minute.
Ideally, you should not use screens within 2 hours of bedtime.
7. NOT USING BLUE LIGHT FILTERS
I know some people find it tough to stop using screens close to bedtime, so at least turn on a blue light filter available in most phones and computers. Although not ideal, it will still affect sleep to a lesser extent.
8. EATING CLOSE TO BEDTIME
Eating close to bedtime will interfere with your sleep, causing you to wake up unrefreshed and possibly have bad dreams. Only drinking milk and eating yogurt are allowed close to bedtime as these foods are rich in 5-HTP, a substance that promotes sleep. Ideally, you should have dinner at least 4 hours before bedtime.
9. DRINKING TOO MUCH WATER CLOSE TO BEDTIME
Drinking too much water close to bedtime will interfere with your sleep as you will have to go to the washroom multiple times at night, disrupting your sleep.
10. NOT SLEEPING IN A DARK AND COOL ROOM
Research has shown that the ideal conditions for a good night's sleep are a dark, cool, quiet room. Hot and lighted conditions reduce the production of melatonin, a naturally occurring hormone that the brain produces for sleep.
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Magnesium Supplements for Sleep Support
Magnesium supplements have been shown to naturally improve sleep. They can help reduce insomnia and support better sleep quality.
For a high-quality magnesium supplement, try Magnesium Complex Supplement Capsules 500mg - High Absorption. It’s a gentle and natural option to aid in sleep and relaxation.
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CONCLUSION: If you stop making these mistakes, you may get rid of insomnia naturally and achieve a deep, refreshing, and completely rejuvenating sleep, improving your physical and mental health by leaps and bounds.
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