At Least 7 Ways to Improve Sleep Health

6/30. Just one rule to help you sleep well

6/30 Rule: Cut out caffeine 6 hours before bed and ditch your gadgets 30 minutes before bed.

Avoid coffee

Scientists conducted a global study, which found that coffee drinkers take an average of three to six hours for caffeine to completely stop working. Scientists also argue that this time interval is due exclusively to the individual characteristics of the organism. This is probably why sleep disturbances were observed even in those coffee lovers who stopped drinking the drink earlier than 6 hours before bedtime.

6/30. Just one rule to help you sleep well

Photo: pixabay.com

It is important to remember that caffeine in one form or another is present not only in coffee, but also in black and green tea. So if prolonged and healthy sleep is your dream, then doctors and scientists advise you to give preference to soothing herbal teas.

Remove gadgets

In the same study, scientists found that blue light from a TV screen, smartphone, laptop or any other gadget inhibits the production of melatonin, the sleep hormone. Bright screen lighting sends a signal to the body that it is too early to sleep.

6/30. Just one rule to help you sleep well

Photo: pixabay.com

If we look at the issue globally, it was empirically found that those members of the group who fall asleep when the light is on have difficulty getting enough sleep, they need much more time to fall asleep, and the sleep process itself is very intermittent.

6/30. Just one rule to help you sleep well

Photo: pixabay.com

That is why it is better to stop using gadgets for just half an hour to the body managed to tune in to sleep.

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