Most of us have struggled at some point with sleep. Whether it’s not getting enough sleep or struggling to get up in the morning, it can be difficult to get the balance just right.
However, sleep is essential if we want to be productive in life. It provides us with the energy we need to get stuff done!
Here are the 10 most common sleep mistakes people make and a few tips for avoiding them!
1. The snooze button 闹钟止闹按钮
1. The snooze button
Don’t EVER hit the snooze button. It really is much more beneficial to just get up on your first alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. In the grand scheme of your day this really won’t provide you with any more energy. In-fact it does the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel more tired.
2. Disorganized sleeping habits 不规律的睡眠习惯
2. Disorganized sleeping habits
It’s much easier to get to sleep each night (and wake up feeling refreshed) if we have a regular routine. This means going to bed at roughly the same time each night and getting up at roughly the same time each morning. If you’re disorganized with your sleeping routine, you end up interrupting your natural sleeping rhythms, which can cause insomnia and fatigue.
3. Long naps 小睡时间过长
3. Long naps
Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep it under the 30 minute mark (and before 4pm). Short naps after lunch can help to restore energy levels (just make sure you don’t sleep in).
4. Caffeine/stimulants 咖啡因/兴奋剂
Don’t drink any caffeinated drinks after mid-day. Caffeine stimulates your body for up to 12 hours after consumption so it’s important to restrict your intake later in the day. Be aware of supposed ‘herbal’ drinks such as green tea, which can have a high dose of caffeine. Always check the label.
5. Stress & negative thinking 压力和消极想法
5. Stress & negative thinking
Stress is a large reason why many people find it difficult to sleep. One of the worse things you can do is be stressed before bed. Stress produces chemicals that physically stop us from sleeping. Try and clear your mind before bed time and make an effort to think positive thoughts that aid sleep.
6. Too much light 光线太亮
6. Too much light
Our bodies depend on ‘sleep signals’ to fall asleep and one of those signals is darkness. Make sure your room is as dark as possible before trying to get to sleep. Even a thin stream of light coming in through your window can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms, so make sure your blinds are closed!
7. Sugar before bedtime 睡前摄取糖分
7. Sugar before bedtime