After watching the video add sleeping habits, that are not mentioned in the text:A
It’s close to
impossible for your body to get accustomed to a healthy sleep routine if you’re
constantly waking up at different times. Pick a wake-up time and stick with it, even on
weekends or other days when you would otherwise be tempted to sleep in.
B A quality mattress is vital
to making sure that you are comfortable enough to relax. It also ensures, along
with your pillow, that your spine gets proper support to avoid aches and pains.
C
Some people are
tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness,
but that approach isn’t sustainable and can cause long-term sleep deprivation.
To avoid this, keep an eye on your caffeine intake and avoid it late in the
day.
D
Avoiding bright light can help you transition to
bedtime and contribute to your body’s production of melatonin, a hormone that promotes sleep.
E Excess light exposure can throw off
your sleep and circadian rhythm. Blackout curtains over your windows or
a sleep mask for over your eyes can block light and prevent it from interfering
with your rest.
F
If you nap for
too long or too late in the day, it might throw off your sleep schedule and
make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap
length is around 20 minutes.
G
It’s much easier
to doze off smoothly if you are at-ease. Quiet reading, low-impact stretching,
listening to soothing music, and relaxation exercises are examples of ways to get into the right frame
of mind for sleep.
H
Tablets, cell
phones, and laptops can keep
your brain wired, making it hard to truly wind down. The light from these
devices can also suppress your natural production of melatonin. As much as
possible, try to disconnect for 30 minutes or more before going to bed.
I Keeping noise to a minimum is an
important part of building a sleep-positive bedroom. If you can’t eliminate nearby sources of noise, consider drowning them out with a fan
or white noise machine. Earplugs or headphones are another option to stop
abrasive sounds from bothering you when you want to sleep.
J If you want to make sure that you’re
getting the recommended amount of sleep each night, then you need to
build that time into your schedule. Considering your fixed wake-up time,
work backwards and identify a target bedtime. Whenever possible, give yourself extra
time before bed to wind down and get ready for sleep.
K
See the Light of
Day: Our internal clocks are regulated by light exposure. Sunlight has the strongest effect, so try to take in daylight by getting outside or
opening up windows or blinds to natural light. Getting a dose of daylight early
in the day can help normalize your circadian rhythm. If natural light isn’t an
option, you can talk with your doctor about using a light therapy box.
L
Daily exercise
has across-the-board benefits for health, and the changes it initiates in
energy use and body temperature can promote solid sleep. Most experts
advise against intense exercise close to bedtime.
M It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late
dinners and minimize especially fatty or spicy foods. If you need an evening
snack, opt for something light and healthy.