We previously wrote about the
activities that you (that is your brain, which is reading this) does while you
sleep. Those activities are critical to memory, overall health and more.
If you consistently don’t get enough
sleep, your normal every day performance suffers-not a surprise to individuals
who find themselves rotating from morning to evening to overnight shifts.
Fortunately, science has come up with
some tips for a good night’s sleep:
- Get regular
exercise. But stop exercising at least two hours before trying to sleep;
you’ll be too jazzed up.
- Go to bed at
the same time each night.
- Stop looking
at your portable electronic devices like your smartphone and tablet, an
hour before bedtime. Those devices emit light in the spectrum that
stimulates our brains to wake up.
- If you are
sensitive to caffeine, have your last cup of coffee, glass of soda, etc.
in the early afternoon.
- Get into a
nighttime ritual. Clean your face, brush your teeth, say your prayers, go
to bed.
- Don’t read,
watch television or use your electronic devices in bed. Your bed is for
sleep and sex.
- Have sex.
- Make it dark.
Generally, people experience deeper sleep in darker conditions.
- How old is
your mattress? Do you need something firmer, or softer, or larger?
Mattresses really can make a difference.
- Wake up to
light. To get your natural body rhythm correct, bright light in the
morning stimulates the right response in our eyes.
- If you have an
adult beverage, have it early in the evening.
- If you still
smoke cigarettes you’re a moron. OK, that’s a little strong. But if you
still smoke cigarettes, don’t have one in the two hours before bedtime.
From the upcoming book The Big
Brain Guide to a Better Brain by Gene Morphis
www.BigBrain.Place
offers selected products to help achieve maximum mental capacity at every stage
of life.
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