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Can’t Sleep? Want to Get Better Sleep? Ditch This Bad Habit Immediately!
There
is one habit that is highly disruptive to any person who wishes to be
productive at work and at home.
It
now turns out that it worsens your insomnia
too.
The
worst part is that almost all of us are guilty of this habit from time to time.
It’s how you apply it to your life that matters.
A
team of Israeli researchers published a study in a recent edition of the
journal Personality and Individual Differences that connected
procrastination and insomnia.
Procrastination
is the habit of delaying or postponing tasks that you know you should do.
People often put off tasks because they believe they will be unpleasant, but
many procrastinators also put off basically pleasant tasks simply because they
might require effort.
The
researchers asked 598 adults to complete online questionnaires to obtain
information on their procrastination habits, their sleep quality and disturbances,
their ability to turn off rumination during the night, their emotional states,
and their bedtime and rising time preferences.
Possibly
unsurprisingly, they found that people who procrastinated a lot slept worse
than those who did their work immediately.
Interestingly,
this held only for intermediate and evening people; that is, for people who
preferred going to bed and waking up relatively or extremely late.
Many
of these people reported being unable to turn off their thoughts during the
night and struggling with negative emotions that interfered with their sleep.
This
is precisely why the researchers thought procrastination may interfere with
sleep, because procrastinators would be anxious about the work they had been
putting off.
A
strong majority of morning people – those going to bed and rising early –
reported that they did not procrastinate and did not have difficulty sleeping.
These
are the people that annoyed us all at school, because they never worried about
unfinished assignments or about the lack of remaining time in which to do them.
This
seems to be the first study on the direct relationship between procrastination
and insomnia,
but a study published by Utrecht University academics in a 2014 edition of the
journal Frontiers in Psychology showed that
there might be another peculiar twist in the procrastination tale.
According
to their survey, which they also conducted via an online questionnaire,
procrastination is not just a phenomenon at work. Many people who go to bed
very late at night in fact do so because they procrastinate. The scientists
call it bedtime procrastination.
These
are the people who hang around on the Internet, play games, or watch television
series until the early morning hours. They are so caught up in their pleasant
activities that they cannot bring themselves to do something as boring as sleep.
Of
the 177 people who completed the questionnaire, most work procrastinators also
report being bedtime procrastinators. In other words, many people who go to bed
too late at night do so because they have the same poor self-control that makes
people put off tasks at work.
In
the 2014 study, they also report sleeping poorly compared to those guilty of neither work nor bedtime
procrastination.
The
best advice is, therefore, to go to bed and rise relatively early until your
body adjusts to this new schedule. If you start working immediately in the
early morning hours, you will probably lose your procrastination habit too.
Get Better Sleep -
Watch Out for the Season When Your Snoring
Worsens
In
2015, a University of Wisconsin researcher published a fascinating study in the
journal Sleep and Breathing on the
relationship between snoring
and sleep apnea and the year’s seasons.
They
discovered that for a specific time of the year, both snoring and sleep apnea
peaks.
Unlike
the usual academic approach, the researchers behind this study consulted Google
to obtain the frequency of search terms for snoring and sleep apnea throughout
the year.
Both
search terms “snoring” and “sleep apnea” peaked in winter and early spring.
This indicate these are the times when most people experiences these
conditions.
This
supports Brazilian research published in the December 2012 edition of the
journal Chest. Unfortunately.
This
team did not test for snoring specifically, but mostly for sleep apnea and
hypopnea, which refers to abnormally shallow and slow breathing, usually due to
partial obstruction of the airway.
They
used an already existing database of 7,523 people who had undergone
in-laboratory tracking of physiological changes while they were sleeping. They
then combined this data with seasonal information.
They
discovered that breathing was indeed worse during the six colder months of the
year, peaking during the coldest part of winter.
At
this stage, the reasons for the seasonality are unknown, but some speculation
is in order.
Since
allergies often coincide with swelling in your nasal passages and throat, they
might be responsible for some of your breathing difficulties while asleep
during the pollen-rich spring and during the winter when you either sleep in a
closed room with dust and pet hair, or circulate dust around your room through
central heating.
If
it has something to do with atmospheric pressure or other environmental
effects, it is obviously beyond your control.
Get Better Sleep - This Fun Exercises Cures Insomnia
Insomnia is no fun.
So
if you can do a fun exercise and it helps you fall asleep, then wouldn’t that be fun?
And
we have the solution for you to get better sleep.
In
March 2016, the journal Sleep
Medicine printed
an interesting study that shows a specific form of exercise helps insomniacs fall asleep quickly and sleep quietly through the night.
The
scientists recruited 45 male participants between the ages of 30 and 65, of
whom 93% had a body mass index of 25 or above.
All
of them satisfied the American Psychological Association’s criteria for chronic
insomnia. Chronic insomnia is the type that continues for more than three
months.
Of
those, 24 men had to do one to five aerobic exercise sessions per week of 30 to
60 minutes each.
The
others just kept their lifestyle as it was normally.
All
participants were asked to keep a sleep diary, and their sleep was objectively
measured with a device called a piezoelectric bed sensor. This sensor is
normally installed underneath a mattress and detects physical movement, heart
rate, snoring, and so forth.
After
six months, men in the exercising group fell asleep much quicker than those in
the control group did.
As
objectively measured by the piezoelectric sensor, men who exercised also seemed
to wake for shorter periods throughout the night and were quieter throughout.
Now
if you’re not willing to do six months of aerobic exercises before being able
to fall asleep, I’ve even more good news.
This post is from The
Cure Insomnia and Stop Snoring Program offers a revolutionary new approach to
help people stop snoring and get better sleep. Snoring is not only disruptive
to our partners, but it poses health risks as well, especially for those folks
who suffer from sleep apnea.
Christian Goodman,
the creator of the program, has discovered that a selection of specific
exercises can actually correct the issues that lead to excessive snoring, and
help snorers and their bed mates get a better night’s sleep.
The program will
allow you to shake your pesky and unhealthy snoring habit using only easy to
perform natural exercises. No drugs, surgery, funky contraptions to sleep with,
hypnosis or any other invasive techniques. If you can spend 7 minutes per day performing
these exercises you can say goodbye to snoring for good.
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