4 Things You Can Do Tonight To Get More And Better Sleep

Late-night Netflix may be ruining your sleep and forcing you to gain more weight.

With lifestyles that involve working for long hours, raising kids, or simply bingeing on your favorite TV shows, sleep may be one of the many important things that we don’t get to take advantage of everyday.

It makes it hard to wind down and get a good night’s rest, especially when we have to stay up late to catch up on our responsibilities.

We miss out on sleep just to stay productive, but it’s ultimately ruining our ability to focus and stay awake.

But more importantly, getting more and better sleep can actually help you have more energy and less body fat. It’s also great for lowering your risk of cancer and boosting your brain performance.  

Getting better sleep is surprisingly easy, and you can get a long list of benefits from it, including:

 

• Lower body fat.
• Improved cognition
• Lower risk of cancer.
• Improved memory.
• Less stress and less painful inflammation.

 

So try these tips tonight. They could seriously improve your whole life.

#1: Avoid eating close to bedtime.

Not only does this cause acid reflux, but eating within a few hours of bedtime will disrupt your sleep cycles and can mess with your blood sugar levels.

Give yourself at least 2 hours between your last bite and bedtime.

 

#2: Avoid painkillers with ibuprofen or aspirin.

An important study found that ibuprofen and aspirin both increased wakefulness at night.

These painkillers are often included in “nighttime” branded medicines, but new information shows that this might not be the best strategy.

Instead, use acetaminophen (Tylenol). It was the only painkiller studied that did not disturb patient sleep, and it will ease your pain while allowing you to get a good night’s rest.

 

 

#3: Light will seriously kill your sleep (even if it’s a dim light for reading).

In one study, people who were exposed to low levels of light had higher levels of insulin resistance, which could have significant negative impacts on our metabolic function, including a higher risk for obesity.

The light exposure was measured at 100 lux, a relatively small amount of light, at which it would be difficult to read a book.

Sleeping in a dark room with effective shades (and no late-night Netflix or smartphone use) may have noticeable benefits in your very first night.

 

 

#4: Indulge in naps.

While resting on a regular schedule is usually recommended, a 30-minute nap can have huge benefits for your brain.

In fact, research shows that naps can reduce your risk for heart disease while improving your productivity and mental clarity.

Just don’t allow yourself to sleep longer than 30 minutes, as this can cause drowsiness.

Between work, family, and simply trying to survive, getting the recommended 8 hours of sleep may be impossible, but if you can sneak in a nap, you may enjoy increased productivity, clarity, and health.

 

Sleeping with your TV on could be ruining your weight loss program.

Catching up on your favorite TV shows late at night is definitely one way to relax, relieve stress, and drift off to sleep.

Unfortunately, it may also be hindering you from losing weight, especially if you fall asleep with the television still on.

One study actually found that exposure to artificial light while sleeping is associated with weight gain in women.

According to the results, women who slept with a television on were 17% more likely to have gained 11 pounds in a span of 5 years. 

On the other hand, dozing off with a small night lamp was found to have no association with weight gain. 

 

 

Lack of sleep can endanger your health in so many ways.

Inadequate sleep can negatively impact your brain’s ability to function, making it difficult for you to do problem solving, to reason logically, and to think constructively.

It can also make you less alert, which can be very dangerous for you and for others, especially when doing complex activities like driving.

Moreover, insufficient sleep can make you forgetful because your ability to focus and learn efficiently is compromised.

It can also ruin your mood, making you more irritable, and worse, can increase your risk of having depression.

Lack of sleep can lead to fatigue, which can affect your motivation to exercise, and even your sex drive.

You can boost your overall wellness by improving your lifestyle habits.

Sleep is just one of the many factors that can help you live a healthier and more fulfilling life.

You also need the right foods, exercises, and vitamins that would work best for your unique body.

A DNA test can reveal the nutrients, workouts, and lifestyle habits that can help you improve your sleep and overall wellness.

Explore your DNA now at www.lifedna.com.