If you look at the TV before going to bed, do it tonight, a new study says
Late television can harm your sleep, but this practice can help solve this problem.
Although you probably know that watching the TV before bed is not theBest for your sleepThis could be the only time you bother with your favorite shows. If you can not get away from television at night, there is at least something you can do after helping you up and calm your mind in order to sleep more deeply. Read on to find out what researchers suggest you to do between television and bedtime.
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Watch the TV before going to bed disintegrates your mind.
Although on60% of adults Watch TV in one hour of bed, according to a 2013 study in theClinical Sleep Medicine Journal, research shows that practice is not ideal. Having the TV on stimulates your brain when you should prepare yourself. A 2019 study published inInternational chronobiologyfound that the glow of the television can disrupt your internal clock andMess with your melatonin levels, who play a key role to help you sleep deeply. An earlier 2014 study inBehavioral sleep medicine found that watching TV before going to bed leads to a better quality of sleep and feeltired The next day.
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But writing a list of tasks before the bed can help you fall asleep faster.
A study of the researcher of sleepScullin of Michael, PhD, published in 2018 in theExperimental Psychology Journal, found that people who took five minutes toNote the tasks to come Before getting to bed helped to "unload" worried thoughts that tend to keep people at night. Relieve these thoughtsleads to a faster sleep. The researchers found that more particularly people wrote their list of things to do, the sooner they fell asleep, so be very detailed when you write your checklist.
And new studies follow the same direction. By a study of a study of 2021 of June of Sculline published inPsychological science, "Near bedtime, rather than engaging in a demanding activity or something that would disrupt your sleep, like watching TV or play video games, Scullin suggests spending five to 10 minutes.write a list to do and put thoughts on paper. "
This task could also help you fall asleep after other activities that keep you.
The recentPsychological science study revealed that as a late night canal surfing, listening to music too close to bedtimeNegative impact on your sleep. The study concluded that "ears green" - -which a song or melodious is still and again in your head - continue unconsciously while you sleep. The obvious antidote is to avoid listening to music too close to bedtime, but many people would not be willing to do it. The remuneration notes that engage in a cognitive activity can help get rid of an ear toe and make the sleep amount easier: "Fully focus on a task, a problem or an activity contributes to distracting your Brain of odromes. "And write a list to make can be the ideal task.
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There are more ways to relax your mind before going to bed.
Finding a sure way to appease you to sleep either after watching TV is not a trip to a unique size, but there is a handful of things you can try. Sleep PsychologistMichelle Drerup, Psyd, told the Clinic of Cleveland thatfall asleep In a room too hot can be difficult. For adults, Drerup says between 60 and 67 degrees Fahrenheit is recommended for optimal sleep. So, if you have trouble falling asleep, try to reduce your thermostat.
Health suggests trying to4-7-8 breathing technique throughAndrew Weil, MD. This practice is to alternate the outfit and releasing your breath while counting four, seven and eight. Reading a book is also an old standby that can help you fall asleep, as long as it's not too thrilling. And if all the rest fails, you could experiment with Different supplements This can help you sleep. HealTLine recommends trying magnesium acid, 5-HTP, L-theanine, melatonin and gamma-aminobutyric acid (GABA).
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