A small thing is a new series that helps you take an easy step towards a healthy, effective purpose. Try this one thing, and you are going the right direction.
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The phones have replaced a lot of things: computer, calculators, cameras and maps.
But instead of your phone, returning to the old -fashioned alarm clock can help you get up and go in the morning.
“Keeping the phone in another room will potentially reduce the opportunity to sleep, and sleep prejudice opportunities,” said Dr. Shalinini Prathi, who studied in sleep medications at John Jay Kocharon Veterans Hospital in St. Louis. I will also decrease. ” At St. Louis University School of Medicine.
The phone through your bed can mean simple access to the scroll at night and the simplest sound button in the morning.
If you are planning to sleep better to enforce new routines in the New Year or think of waking up first, a small and helpful move can trade your phone for alarm clock.
The best situation is that you will not need to target snips.
“For example, a person has enough sleep that when the alarm ring rings, they are well rest and ready to get up,” said Porthi.
He added that hitting the Snow button once can help you psychologically allow you to wake up. But it is not recommended more than once because you do not get good sleep with extra minutes.
At the end of a night of sleep, people usually go out of a cycle called RM, or get sharp eye movements, a neurologist with Virginia Mason Franciskin Health in Seattle, a neurologist and sleep -pharmaceutical physician, doctor Brandon Peters Mathews said. Earlier CNN article. This phase is important to memory processing and creative sleep important, and the pieces that can affect sleep mental functioning.
Instead of placing alarms before you need and killing snips, he recommends allowing deep, uninterrupted sleep unless you have to wake up at all.
“When you didn’t get enough sleep or did not get good quality sleep, it is likely that 5 to 10 minutes of sleep can have a meaningful effect.” Scientific matters at the National Sleep Foundation, e -mail. “When we wake up in the morning and not feel refreshed, it is better to get up, start day, and to take such steps to succeed in the coming night.”
With the phone’s alarm on your bed table, it is easy to reach and hit the snakes button. But the dedicated alarm watches have many ways to get you out of bed.
“Alarms come with a variety of features such as vibrations, lights, noise, puzzles,” said Parthi.
Another advantage of not using your phone as an alarm is that you have an easy time to remove from your bedroom, which is helpful for sleep.
“Ideally, wearing bedtime routines, relaxing, and helping to get ready to sleep, more calm than the state of ‘Go Go’ state,” he said. Placing an edge phone makes it really easier to roll and start scrolling. “
Parathi said that bright light and content on your phone can make you more vigilant rather than drowsiness, and screens can also delay sleep and get less than your original intention.
“And keeping your phone closely makes it more likely that you will use it,” said Dieserziuski.
“Having a phone in proximity can increase the feelings of curiosity … what’s happening what you are not seeing?” “These feelings can be enough to make you wander and check your phone, thus sleeping in sleep, sleeping or sleeping well.”
If you intend to sleep for eight hours but then reach your phone, you can fly quickly for two hours, you can leave without the required amount of sleep.
Parthi said, “If my phone is in another room, I have less likely to get under my hot cover, and thus sleep between these 2 hours 10 and midnight, ie, my mind and There are 8 hours of flourish on the body. ” An e -mail
How am I awake before and happily
The only way to wake up first or more easily is to get good quality of quality, said Dieserziuski.
According to the National Sleep Foundation, most adults should take seven to nine hours of sleep a night. But the Foundation’s population research has shown that 60 % of adults are not meeting the recommendation.
“It can be difficult to get very little sleep or too much sleep, and it can affect how good we work throughout the day.”
For better sleep, the National Sleep Foundation recommends some and small steps. You should take bright light during the day. Exercise at least 30 minutes five days a week. Eat food in a permanent time. Avoid heavy food, nicotine, caffeine and alcohol before bed. Use a permanent winddown routine. Sleep in calm, cool and dark place. And keep the electronics away an hour before bed.
If you are getting enough sleep at night but still not sleeping well or waking up comfortably, it is time to come to sleep like sleeplessness, anxious leg syndrome or potential sleep like insomnia. This should be evaluated by a board certified sleep physician for a disorder. Pathi said.
Are ready to do more? Sign up for our LBB Sleep Newsletter to get better sleep in 2025. If you need help to set and maintain sleep goals, try these points of tips for building habits.
