These days, there is a great deal of discussion about how little sleep our country as a whole gets. There are plenty of headlines relating our sleeplessness to anything from obesity to acne, and the pharmaceutical industry is swamped with new and enhanced treatments aimed to help us get the sleep we need. The fact is, we spend a considerable amount of time in bed doing things other than sleeping, and that is the root of the issue.
Most of us use our beds as socializing areas, office spaces, or places to stay awake for extended periods of time worrying about falling asleep. Despite how cozy, beneficial, or “natural” it may appear, none of these activities should be performed in bed.
Your bed should only be used for getting rest if you wish to fall asleep fast and have a restful night’s sleep.
Things to avoid doing in bed
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Looking at any kind of screen
Once you’ve climbed into bed, refrain from glancing at any screen i.e., laptop, phone, etc. if you want to obtain a restful night’s sleep. Your mind is aroused when you use a phone or computer right before bed, acting as a signal to keep you awake.
But that’s not the only cause to ignore them. Electrical devices with backlit screens generate blue light, which can prevent the body from releasing melatonin, an essential hormone that helps control our sleep/wake pattern.
Instead of scrolling through your phone until you nod off, try reading a book until you drift off to sleep.
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Watching Television
A lot of folks snuggle up to watch a movie before heading to sleep. But if you have trouble falling asleep frequently, this practice might be to blame.
Though watching TV in bed may be soothing for you, you are really teaching your brain that the bed is a place for watching TV rather than a place to sleep. Furthermore, even if you don’t remember the TV interfering with your sleep if you doze off with the TV on, sound changes and volume adjustments during the night may still wake you up.
Minimum an hour before going to bed, switch off the television to allow your brain time to relax.
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Watching the clock
If you lie in bed and start watching the time or pondering when you’ll feel sluggish, try to halt yourself from looking at the clock.
However, when the time is readily accessible at night, we may be inclined to keep checking it, specifically if you are having trouble falling asleep (or falling back to sleep). This intensifies the strength of anxiety associated with sleeping. We instantly make sleep more challenging when we worry about sleep because anxiety engages the body’s arousal mechanism.
Set an alarm, and then keep your device somewhere out of the way so you won’t be lured to grab it in the midst of the night.
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Having a contentious argument
The only opportunity many of us have to interact with our partners after a long day is in bed. Ideally, we engage in a positive way. However, it might be enticing to attempt to hash things out before going to bed after a particularly stressful day. However, it is really good for resolving conflict and your relationship as a whole to put on hold your quarrel and attempt to get rid of unpleasant feelings before bedtime.
Leave the bedroom if you need to talk. Make sure your pillow talk is limited to stress relief and sleep, as it’s crucial to keep the bed and sleeping space devoid of conflict.
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Eating a snack before bed
By all means, eat a snack if you’re hungry. However, if at all possible, avoid eating too close to bedtime. You wouldn’t want to eat for two hours before going to bed. Your digestive system needs to work to break down the meal after you eat, making it challenging for you to completely unwind and go to sleep.
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Forcing yourself to fall asleep
You could be doing yourself great harm if you typically crawl into bed just to waste hours twisting and turning and attempting to drift off to sleep.
The truth is that we have no command to oversleep. Both falling asleep and staying asleep for a set period of time are something we cannot force upon ourselves.
All we can do is create the conditions for sleep and give it the best opportunity to happen; sleep will arrive when it’s time, and pushing it or stressing about it will just make matters worse.
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Going over the day in your mind
Never think when you are in bed. Don’t reflect on your day, consider the difficult talks you had, or fixate on the mistakes you made.
Try changing these negative ideas with something more uplifting since this might heighten your anxiety and make it challenging to fall asleep.
In essence, the only purpose of your bed should be to allow you to sleep. Even though it might not seem like a huge problem, engaging in lengthy discussions, listening to music, or checking emails and messages after going to bed could be keeping you up at night.
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Allowing your pet to join you in bed
One of the main issues for individuals who share a bed with an animal is the possibility that the animal would disturb their sleep by moving around, creating noise, and taking up valuable space. Even if you are not necessarily sensitive to pet dander, pets might affect your ability to sleep if you have allergies or are asthmatic. Getting into bed with your dog or cat may not be a problem if your pet is a heavy sleeper, but if you struggle with sleeplessness, you might think about getting your pets their own beds and taking back the one you share with them.
About Livpure
Apart from keeping the above-mentioned things in mind, choosing a good quality mattress for your bed is just as important as sleep is. The difference between a restful night’s sleep and a restless one might be completely determined by the mattress you choose.
Since mattresses have made significant advancements, customers may choose from a variety of unique options available on the market such as orthopedic mattresses, memory foam mattresses, gel mattresses, large-size mattresses, king-size mattresses, queen-size mattresses, etc.
To buy the mattress of your dreams, be it a king size mattress or a queen-sized one, Livpure is the right place where you should look for a mattress. You can get in touch with them through their website and even book a free consultation.