Our industry
is a very busy one, and many of us have those days when we are sleep deprived. However,
sleep deprivation has been shown to damage brain cells.
The below is
an excerpt from “Terry Small” who is known in this world as the “Brain Guy”. Thanks
for your insights Terry!
Here are
seven habits that can steal your sleep:
1. No caffeine after lunch. Caffeine can stay with you for up to 12 hours
leaving you wide awake at bedtime.
General
rule: if
you need an energy jolt try going for a brisk walk outside.
2. Unplug.
Cozying up to your laptop in bed could disrupt your sleep. The content
stimulates your brain. And the emitted blue light mimics daylight. It can stop
the production of melatonin - the sleep hormone.
General
rule: turn
off all gadgets an hour before bedtime.
3. Exercise early in the day. Exercise is great for reducing stress and this
helps sleep. But it also increases your body's core temperature, making it
harder to fall asleep.
General
rule: exercise
at least 2 hours before bedtime. Earlier would be even better.
4. Downsize dinner. Large meals take a long time to digest, delaying the onset of
sleepiness.
General
rule: try
and make lunch your big meal of the day...or at least eat a bit more for lunch
and little bit less in the evening.
5. Skip the "nightcap". Period.
6. Don't work in bed. Especially on your computer.
General rule: stop working at least an hour before bedtime.
7. Sleeping pills? Very sparingly. Better not at all. A recent study reported in the BMJ
Open journal found regular sleeping pill users were 4.6 times likelier to die
prematurely.
General
rule:
don't.
8. Make your bed. The National Sleep Foundation found that 44% of people who make their
beds tend to sleep more soundly than those who don't.
General
rule: don't
leave your bed in a heap.
9. Sleeping in on the weekend. Wide variations in your sleep-wake cycle can cause
insomnia.
General
rule: if
you are dying for a sleep-in, try and keep it to just an hour more than your
normal "get up time".
