![]() Get on a consistent sleep cycle Try your best to go to bed and get up around the same time every day-even on weekends-because the physiological part of our bodies thrive off routine and the consistency of the 24-hour day.READ MORE: The 15 Best + Worst Foods For Your Sleep Avoid alcohol before bed Although alcohol can be relaxing, it may have adverse sleep effects if consumed too close to bedtime (within 3-4 hours), including fragmented and non-refreshing sleep, increased snoring, delayed onset of REM sleep, and more frequent bathroom awakenings.As a rule of thumb, we recommend limiting caffeine intake to before 2pm however, if you are sensitive to the effects of caffeine and/or typically go to bed around 10pm, you wouldn’t want to consume it after 12-1pm in the afternoon (which we acknowledge can be difficult for those craving an afternoon pick-me-up to combat sleepiness). One study examining the effects of 400 mg of caffeine 30 minutes before bedtime found that it reduced sleep efficiency 5%, prolonged sleep latency (the amount of time it takes to fall asleep) by 12-16 minutes, and reduced total sleep time by 25 - 30 minutes compared to the placebo group. Sensitivities vary, but because it’s a stimulant, it may cause difficulties in the onset of sleep if it’s still in the body’s system come bedtime. ![]() Know your caffeine cutoff The half-life of caffeine is 5-6 hours (or longer depending on how fast you metabolize it).How to get more restful sleep + more consolidated REM sleep
0 Comments
Leave a Reply. |