- “I say the bed is for two things that begin with the letter S, and struggling and suffering are not among them.”
- This is a quote from Dr. M. Safwan Badr, M.D., who is the president of the American Academy of Sleep Medicine.
- It is absolutely true when it comes to our health and effective sleep.
- It is important to get a full night’s sleep, as new studies show that fragmented sleep may accelerate tumor growth.
- Let’s look at seven things that you shouldn’t do in bed, and how they can affect your sleep:
- 1. Using your cellphone:
- Using cellphones in bed or before sleeping is bad news for sleep. A study published in a journal called Nature shows that cell phones send out blue wavelengths of light, which can inhibit the release of melatonin, a hormone associated with sleep.
- 2. Watching television:
- TV also disturbs the production of melatonin, and doesn’t actually relax you or help you sleep. Michael A. Grandner, Ph.D, a psychiatry instructor and member of the Behavioral Sleep Program at the University of Pennsylvania had this to say about television at night: “There’s a difference between relaxation and distraction…TV at night is not there to help you sleep, it is there to sell you stuff,” Grandner explains.
- 3. Tossing and turning:
- Staying awake and staring at the clock can actually make you more anxious and will not help you sleep at all. Instead, try getting up and doing something that relaxes you, then try sleeping again.
- 4. Work:
- Your brain can be trained by the way you use your bedroom.
- According to Harvard’s Division of Sleep Medicine working in bed weakens “the mental association between your bedroom and sleep.”
- 5. Cuddling with a pet:
- Sure it may be hard to resist, but cuddling with your pet in bed can cause distractions during sleep. The kicking, barking, tossing and turning are all distractions to healthy sleep.
- On top of that, the pet dander can cause allergy symptoms, which also affect sleep and health.
- 6. Getting too warm in bed:
- A warm bed can be comforting, but if you overdo it, then it may affect sleep negatively.
- The best temperature for sleep is somewhere between 60 to 67 degrees Fahrenheit.
- 7. Hitting the snooze button:
- We have all hit the snooze button.
- While it seems like it is helping you get more sleep, the extra ZZZ’s that you get may do more harm than good. Snoozing interrupts REM sleep, which is a crucial stage for effective sleep.
- Note: The content on our website is for educational purposes only. Please consult your health practitioner or a qualified expert.
- For the health benefits of sleeping.
- Fragmented sleep may accelerate tumor growth.
- For a cumin sleep aid tea.
- Can almond butter supercharge your sleep.
- For an anti-insomnia juice recipe.
- REFERENCES:
- 1. “Perspective: Casting Light on Sleep Deficiency.” Nature. Nature, 23 May 2013. Web. 29 Mar. 2014.
- 2. “Twelve Simple Tips to Improve Your Sleep.” Healthy Sleep. Harvard Medical School, n.d. Web. 29 Mar. 2014.
- 3. “Sleep Myths: What’s Fact And What’s Fiction When It Comes To Your Slumber.” The Huffington Post. TheHuffingtonPost.com, 06 May 2013. Web. 29 Mar. 2014.
- 4. “7 Things You Should Never Do In Bed (And 2 You Definitely Should).” The Huffington Post. TheHuffingtonPost.com, 26 Mar. 2014. Web. 29 Mar. 2014.
