- You may educate your brain to recognise the signs of sleep.
- The most popular psychoactive substance and adenosine receptor antagonist is caffeine.
- Spending more time in bed awake makes it more difficult for your brain.
We are all aware of the numerous physical and mental health issues that can result from not getting enough good sleep. Poor sleep and irregular sleeping patterns have a number of negative impacts, including a weakened immune system and a decline in brain activity. Chronic health issues including diabetes, hypertension, and depression are all caused by poor sleep habits. Conversely, poor sleep negatively impacts both mood and memory. In order to live a happier and better life, one must improve their poor sleeping habits, according to Dr. Meghana Dikshit, an author and expert on the brain and performance.
1. Consuming a large meal just before bed
Around dusk, our body begins to slack off in order to get ready for sleep. The brain gets the most nutrition while you’re sleeping because all other processes slow down. During this time, brain cells repair and regenerate. When we have a large meal, the blood flow intended for the brain’s repair is diverted to the stomach for digestion. Our metabolism slows down as a result, which causes intestinal discomfort at night. Moreover, digestive distress can result in the oesophagus being invaded by stomach acids, which can cause heartburn, indigestion, and hyperacidity.
2. Lacking A Relaxation Schedule
Our bodies and minds require a period of leisure in between working and sleeping. In order to transition from a problem-solving beta brain wave state to a calm alpha brain wave state, our mind needs to shut off. Lack of committed time and space for relaxation can result in interrupted or restless sleep. You may educate your brain to recognise the signs of sleep by developing a regimen for winding down.
3. Not Following A Regular Sleep Routine
Our bodies include a biological clock known as the Circadian rhythm. Circadian rhythms are 24-hour cycles in one’s physical, mental, and behavioural state. When our lifestyle and this cycle are chronically out of sync, our bodies enter stress mode. Insomnia is one of the many disorders that might develop from this lifestyle.
4. Use of Caffeine Immediately After Lunch
As the day wears on and night draws near, the body begins to decrease cortisol levels. Adenosine, which helps to maintain homeostasis in our sleep-wake cycle and induce sleep, is released into the body as we exert energy. The most popular psychoactive substance and adenosine receptor antagonist is caffeine. Blocking adenosine A2A receptors (A2ARs) in the brain helps people stay awake. Because of this, consuming coffee after 2:00 PM can interfere with getting a decent night’s sleep.
5. Sleeping When Indulging in Technology
Social media, television, and video games are made to keep you interested and your brain stimulated. You are stimulated by the content on these platforms, which causes you to feel a range of emotions and eventually delays going to sleep.
6. Exercise before bedtime
Exercise typically dehydrates you and causes your body to release stress hormones to heal the damage. Stress hormones can speed up heartbeat and interfere with sleep, keeping you awake. So, it is better to avoid working out or going to the gym right before night.
7. Doing Work in Bed
Our brains are learning machines; they are swiftly trained to form specific habits. Working in bed can help you become more focused and productive. Spending more time in bed awake makes it more difficult for your brain to fall asleep at night. When attempting to get to sleep, it might be challenging to mentally detach.
8. Sleeping in an uneasy environment
The capacity to acquire quality sleep is significantly influenced by factors including temperature, noise, light, bed comfort, and technology distractions. Any disturbance can result in hypervigilance and a state of awareness since the brain is extremely sensitive to environmental inputs.
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