12/12/2023 0 Comments Snooze 5 minutesMeditation has also shown to lower the heart rate and encourage slower breathing - both useful for the good night’s sleep that will help us stop pressing snooze in the morning. After 30 days, they reported a 32% decrease. A 2018 studyfound that people who used Headspace for only 10 days reported an 11% decrease in stress. The less stressed we are, the more soundly we will sleep. Lifestyle changes take time, so give yourself patience and compassion.ģ. In addition to shifting your schedule to start and end earlier, shfting your mindset is key. They can - as challenging as it may seem. But that doesn't mean a night owl can't become a morning person. It's true that not all of us are wired to wake up wide-eyed with the sun. Stop snoozing by becoming an early riser. There’s no pressing the snooze button when we have to get up to shut off the alarm.Ģ. And so, plugging in your phone across the room before bed wmight also help us to stop snoozing in the morning. Not only because using your phone before bed can wreak havoc on your sleep cycle, but also because many of us use our phones as alarms. Ideally, our phones should be out of reach when we sleep. And unplug from emails, internet browsing, and social media one hour before bed. Get enough natural light in the day, then dim the lights in your home after dinner. We should try and go to bed and wake up at the same time, give or take 20 minutes, every day including the weekends. Keep the room cool and comfortable - studies suggest the ideal temperature is around 65 degrees. There are a number of practical sleep hygiene techniques we can implement to optimize our conditions for sleep and help us with how to stop hitting the snooze button. Replace hitting snooze with healthier habits.ġ. So, how can we make quality sleep a priority, when we know that bedtime is perhaps the worst time of the day to get caught up in our thoughts, stressed about the evens of the day, which keep us away and stress us out even more? According to the Centers for Disease Control and Prevention, more than a third of Americans aren’t getting the 7-9 hours of sleep recommended for our overall health and well-being. But it’s still so tempting, right? One of the first things to look at as we work out how to avoid hitting snooze is whether we are getting enough sleep.Īt any given time, about 30%) of us are having difficulty sleeping, and almost all of us will suffer at some point in our lives. We add to our stress by starting our morning in a fight with our alarms, where we eventually concede defeat.Īll in all, it’s a bad habit. Hitting the snooze button is also not the best way for our minds to begin the day. Not only is that 5-to-10-minute snooze time not long enough to return to restorative sleep, but the disruption can trigger a response that increases your blood pressure and heartbeat. When we snooze, we are disrupting the REM sleep - or dream sleep - which is a restorative sleep state. Drifting in and out of sleep for those extra few minutes could have a negative effect on our physical health. How sleep works: how much sleep is enough?Ĭenters for Disease Control and Prevention.Each snooze session on an alarm clock is normally between 5 and 10 minutes long. National Heart, Lung, and Blood Institute. What are sleep deprivation and deficiency?.Ĭenters for Disease Control and Prevention. Snoozing: an examination of a common method of waking. Mattingly SM, Martinez G, Young J, Cain MK, Striegel A. Marcheva B, Ramsey KM, Peek CB, Affinati A, Maury E, Bass J. Circadian blood pressure rhythm in cardiovascular and renal health and disease. The dynamics of cortical neuronal activity in the first minutes after spontaneous awakening in rats and mice. Vyazovskiy VV, Cui N, Rodriguez AV, Funk C, Cirelli C, Tononi G. NIOSH training for nurses on shift work and long work hours: sleep inertia. How sleep works: sleep phases and stages.Ĭenters for Disease Control and Prevention: National Institute for Occupational Safety and Health.
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