Health - Wellness
Things You Didn't Realize Were Ruining Your Sleep
By MELISSA SZARO
Staring at a screen
Whether you're looking at your phone or TV, screens emit blue light that interferes with the body’s sleep-and-wake rhythm. You can use an app or device setting that helps block blue light, but the best bet for a good night’s sleep is to turn devices off at least two hours before bed.
Drinking caffeine
Coffee or tea can be highly energizing, and drinking caffeine even six hours before bed can dramatically affect sleep. To get over your afternoon slump, consider drinking decaf coffee, which only has 2 mg of caffeine, or white tea, which has about 15-30 mg of caffeine.
Naps
Short naps give you a quick energy boost, and napping for 30 minutes or less has yet more benefits such as increased mental clarity and productivity. Meanwhile, long naps or a napping habit can disrupt the body’s biological clock, negatively affecting health and sleep quality.
Drinking alcohol
A drink at the end of the day has a relaxing and sedative effect, but these benefits dissipate after three days of consistent drinking. Alcohol also affects the body's ability to produce melatonin, can make issues like apnea worse, and decreases your amount of REM sleep.
Late exercises
Physical activity energizes the body, and exercising at night makes it difficult for the body to relax. Those who only have time to exercise at night should engage in calming post-workout activities, such as stretching, reading, meditating, or taking a bath or shower.