Your body temperature naturally lowers in the evening, a signal to your brain that it's time to snooze.ĭr. By energizing your body, exercise raises your core body temperature, which is the opposite of what you want to have happen before going to sleep. That said, I caution against exercising at night or close to bedtime. This is partly because it tires you out! After you've exercised, your body wants to recover, and sleep is a good way of doing that. I work out earlier in the day.Įxercise increases the overall amount of time you spend in slow-wave sleep, the most restorative kind. Taking a cold shower can help cool down the body before bed, too. I keep my bedroom cool.Ĭool temperatures of 60 to 68 degrees Fahrenheit are close to our own internal body temperature (which drops to its lowest level when we sleep) are the best for sleeping.Īnything above or below this range can breed restless sleep. Research shows that people who smoke or vape often sleep for a shorter amount of time, with irregular sleep patterns. If you need a beverage before bedtime, go for a glass of warm milk or decaffeinated tea.īecause it's a sedative, alcohol can make you sleepy at first but ultimately leads to disrupted sleep as liver enzymes metabolize it. Studies suggest that an evening cup of coffee alters your circadian rhythm at a cellular level, so try to avoid it after noon. They all stimulate an over-release of cortisol.ĭiets rich in fruits and vegetables, on the other hand, can promote the healthy cortisol production rhythms needed for sound sleep. Try to limit animal proteins, refined sugars, salt and saturated fat. I cut back on cortisol-triggering foods.Ĭertain foods throw your cortisol out of balance, which means it can get high and night when it needs to be low so you can sleep well. If you synchronize your sleeping and waking schedules like this, you will, too.įor those fun nights out, I'll still wake up at my usual time, then fit in a quick 20-minute nap later in the day so I'll have extra energy for going on. and 7 a.m.Įven on weekends, I naturally wake up at the same time. and 10 p.m., and wake up between 5:30 a.m. I go to bed and wake up at the same time every day, including weekends.Īlthough the exact times may vary, I am generally in bed between 9 p.m. Not only that, but I'm not so groggy when I wake up. This gives my body time to complete one full sleep cycle. They know that coffee will make them crash an eventually fall asleep too, which goes back to repeating "don't stay awake for too long" because the crash will make them even more fatigued as the body needs to recover from the over stimulation.Ideally, I aim for at least two good nights of sleep when life gets busy. They're using what they have around them now to delay the inevitable. Which is why I think they're pushing that they'll "make a cup of coffee", coffee is used here as a temporary fix to not falling asleep. It's a state of confusion that is highlighted, where obviously they do not want their person to be in pain or struggling to fight for their life, but on the other hand, they don't want to say goodbye. So in a last ditch effort they say "don't go to bed". But at the same time they are also afraid that if they fall asleep z they won't wake back up. The sentiment of "don't stay awake for too long" to me means that they want the person to take care of themselves, not worry and to fall asleep. I thought of it as a very lukewarm situation.
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