![]() “Avoiding naps during the day allows us to build up ‘sleep pressure,’ which increases our chances of falling asleep that night.” 4. “Sleeping during the day inconsistent with your internal biological clock, so try to avoid naps throughout the day if you are in need of deep, restful sleep that night,” he says. “Caffeinated beverages late in the day have been shown to prolong efforts to fall asleep as well as negatively impact sleep quality,” he notes. ![]() Additionally, don’t forget that tea, chocolate, certain sodas, and some medications contain caffeine as well, so be mindful about when you take them, Espie says. If you tend to need your daily cup of joe to function, keep it to the morning hours. Read on for 10 tips recommended by Espie. While it might seem hard to come by, there are various ways you can try to get more deep sleep. “The amount of sleep we need varies depending on our age, our lifestyle, and other factors, such as those who may be new parents or are shift workers,” he explains. ![]() However, both slow-wave sleep minutes and slow-wave brain activity have been found to decrease with age, which means deeper sleep may be harder to come by as you get older. Women on average tend to have more slow-wave sleep than men, according to Espie. Yep, some people may not be getting enough deep sleep. REM sleep was previously thought to be the most important sleep phase for learning and memory, but newer data suggests that non-REM sleep is more important for these tasks, as well as being the more restful and restorative phase of sleep, per Johns Hopkins Medicine.
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