![]() “Caffeine doesn’t make you more alert, it just makes you feel less sleepy, because it prevents the accumulation of the sleep molecule,” he said. He explained that caffeine can block a neurotransmitter called adenosine, which is the molecule that makes you feel tired. Rajan recommends staving off caffeine several hours before it’s time to tuck in. You’re consuming caffeine too late “If you drink lots of water before bed, it can suppress the production of ADH so you pee more, and you wake up more and it ruins your sleep,” he explained. Booze often makes us “pass out” fast, then causes us to linger for longer in the first stage of REM - thus throwing your sleep cycle out of whack, and causing you to wake at odd times of the night. “Alcohol messes up your REM sleep,” he explained, which is the stage in the sleep cycle where you have dreams, per The Cleveland Clinic. Rajan advised against having an alcoholic nightcap before bed as it can have an effect on the type of sleep you’re having. Rajan explained the five things that can cause you to get a bad night’s sleep. “Basically, our body needs to become cooler to sleep faster.” 4. “There’s an increased production of melatonin,” he said. But if your room or bed is too warm, it may disrupt this natural cycle. In the video, Rajan showed a graph that shows peak body temperature typically hits at 7 p.m., after which it drops, prompting drowsiness. It’s crucial to keep cool if you want that sweet eight-hour rest. Your bed is too warm He advised not to sleep in a hot room. “If you drink lots of water before bed, it can suppress the production of ADH - so you pee more, and you wake up more and it ruins your sleep,” he continued. ![]() The body increases the production of the hormone ADH during sleep, which “retains water and suppresses your need to pee,” Rajan said. You may want to re-think having that big bottle of water on your nightstand. ![]() You’re chugging water before bed He also warned that drinking alcohol before bed is not a great idea. Instead, the doctor suggested waiting two to three hours to go to sleep after you eat a large meal. “It takes 90 minutes for 50% of your stomach to empty into the small intestines, so the more full your stomach is, the higher chance of acid reflux,” he said. dr.karanr/TiktokĮating a large amount of food before bed can ruin your sleep, increasing your chances of indigestion in the middle of the night. You’re chowing down before bed The first habit that could ruin your sleep is chowing down on a big meal two hours before bedtime. “Your sleep is being ruined by five common habits,” Rajan begins the viral clip. Rajan recounted the bad habits in a recently resurfaced TikTok video, which amassed hundreds of thousands of views. Getting plenty of rest - more than seven hours per night, says the US Centers for Disease Control and Prevention - is extremely important for overall health.Ī lack of ample sleep can increase your risk for certain diseases and disorders by weakening the immune system as well as brain function, according to The National Institutes of Health, not to mention exacerbating mental illness and mood disorders. Karan Rajan, a surgeon with the UK’s National Health Service - and who boasts millions of followers on social media - is sharing a list of the top five things that are ruining your sleep. Sweet dreams await thanks to these sleep tips.ĭr. Why thinking you had a good night’s sleep is more important than actually getting one What is ‘social jet lag’?: Late-night screen time sparks teen psych problemsīill Gates knocked sleep as ‘laziness,’ would try to get less shuteye than Microsoft colleagues ‘Pokémon Sleep’ video game could ‘make money off insomniacs’: expert
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