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5 Crucial Mistakes You Should Avoid to Fix Sleep Problems


The feeling is all too familiar to many of us: after going to bed early and not sleeping less than 8 hours, you still haven’t slept enough and feel tired. We often make stress and the endless daily onslaught responsible, but sometimes the cause of morning fatigue are quite different.
10AL will tell you what is preventing you from sleeping well.

5. No daily schedule

Our life follows the circadian rhythm (also known as the biological clock), a regular cycle of alternating sleepiness and alertness. If we go to bed at a different time each night, we break this cycle, which can lead to sleepiness and fatigue. It is worth getting used to going to bed at the same time each evening.

4. Press the snooze button

15 minutes that you have taken from your alarm clock are of no use to you. If you fall asleep again, you may fall into the deep sleep phase and feel even more tired when you wake up. It is best to set your alarm clock to the time when you absolutely have to get up – and train your willpower.

3. Too much light in the room

When your eyes catch light, your body suppresses the production of the sleep-inducing hormone melatonin, which can cause sleep disorders. This effect applies to both natural and artificial light such as a glowing TV button or the light signal from your mobile phone. Therefore, it is better to turn off all the electronics in your bedroom completely.

2. Skip breakfast

Breakfast helps to start the biological clock that counts down the time until the next break. If too much time passes between waking up and eating, your body will raise the level of the stress hormone cortisol.

1. Eat starchy and sweet foods before bed

Eating before bed is not only harmful to your body but also to your sleep. This is especially true for foods with a high glycemic index that increase cortisol levels in your body. This effect lasts for 5 hours. So it is better to avoid pizza, cake and potatoes 5 hours before bedtime and replace them with lighter foods such as yogurt or low-fat meat.

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