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The Importance of Getting Quality Sleep, Part 2 of 2



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Modern technology has a great influence on sleep quality. One study discovered that exposure to room lighting before bedtime results in suppression of melatonin synthesis. This shortens the duration of melatonin by about 90 minutes and delays its onset compared to dim light exposure. Hence, chronic exposure to artificial lighting in the late evening could potentially impact the quality of sleep. Studies have shown that the melatonin suppression by such light in children was nearly twice as much as in adults.

Getting sufficient sleep can facilitate the brain’s processing of emotional information. A research paper published in the Journal of Neuroscience found people who have more rapid eye movement (REM) sleep had lower fear-related brain activity the next day. Dr. Matt Walker, a British sleep scientist, says REM sleep actually offers a form of emotional first aid and helps us cope with difficult emotional experiences that occurred during the day.

Sleep deprivation and poor sleep throughout the night can manifest into symptoms that put us in danger. Microsleep is so short that people can doze off without even realizing it. If it happens while driving or operating machinery, it can turn into a life-threatening situation.

We’ll now share some proven tips with you on getting better sleep. 1. Increase exposure to natural sunlight during the day. According to studies, daytime exposure to sunlight helps people with insomnia to fall asleep faster by 83%. 2. Keep a consistent sleep schedule. 3. Exercise regularly. If you are going to exercise at night, choose a light to moderate-intensity activity and finish at least 90 minutes before bedtime. 4. Reduce exposure to blue light before bedtime. 5. Create a good sleep environment. 6. Create a relaxing bedtime routine. 7. Relax and clear your mind before sleeping. Meditation is one of the effective ways to enhance the relaxation response and promote physiological responses that resemble early stages of sleep. 8. Adopt a plant-based diet. A study published in the Journal of Clinical Sleep Medicine found that eating more fiber and less saturated fat is associated with deeper and more restorative sleep.

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