Sekainow.com Nowadays many people let alone work in the office, often staying up late to make the bedtime messy or lazy not sleep at all. So no wonder that earlier this year appeared a healthy sleep pattern trends initiated by an American actress who starred in the movie action Iron Man, Gwyneth Paltrow. This healthy sleep pattern is known as clean sleeping.
Literally, clean sleeping means clean sleep, which is really just a new term for sleep hygiene. Clean here does not mean having to sleep clean or run out. The point is to clean up all the disturbances that can make you less sleep or do not sleep soundly.
Healthy sleep patterns are developed from the advice of health experts around the world. Try to remember, you may have been told several times by your doctor for enough rest every day. Finally, advice for enough rest is often just a jargon. Thus, the trend of clean sleeping trying to invite people to begin to undergo healthy sleep patterns with clear and concrete steps.
Clean sleeping helps repair broken sleep hours and overcome sleep disorders like insomnia. This method can make you more disciplined and consistent in cleaning things that interfere with sleep at night.
A number of studies have proven that lack of sleep increases your risk of developing chronic diseases such as diabetes, depression, and heart disease. In addition, brain cognitive functions such as thinking, remembering, and concentrating will also decrease. Then a healthy sleep pattern will help reduce the kinds of lack of sleep.
Then how to perform the following clean sleeping :
- Avoid napping
Basically, napping a few minutes is good for health. However, for people whose sleep patterns are chaotic, taking a nap does not help you at all. You will be more difficult to sleep at night. Should avoid first nap until your sleep patterns are back clean.
- Limit consumption of food and drink before bed
Do not eat food and drink before bed. Because your digestive system will work busy even if you have closed your eyes. Brain and body can not really rest.
Caffeinated beverages such as coffee, tea, and energy drinks should also be avoided since three o'clock in the afternoon. To really clean up hours of cluttered sleep, you are also advised not to drink alcohol at night.
- Turn off all electronic devices
The temptation to watch television, open a laptop, or play social media is so hard to deny. However, the trend of clean sleeping requires you to turn off all electronic devices at night. If necessary, activate the airplane mode to avoid any incoming notifications and interrupt your break.
- Create special rituals before going to bed
Spend more time before bed to do things that make you relax. For example a warm bath, massage your feet, read a book, or meditate. You also become faster sleepy and able to sleep soundly.
- Turn off the room lights
Research carried by The Endocrine Society revealed that sleeping with the lights off is better for health. If you are not used to sleeping in a dark room, try using a light sleeping light light. When it is comfortable, turn off your sleep lights.
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