6/30 rule will allow you to sleep well
Health / / December 19, 2019
Rule 6/30 reads as follows:
do not drink caffeine 6 hours before bedtime and do not use the gadgets for 30 minutes before bedtime.
Caffeine
Scientists have studied the effect of caffeine right before going to bed, for the three and six hours before bedtime. according to a studyCaffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Six hours - a minimum period. Although even in subjects who did not use caffeine last six waking hours, sleep disturbances were observed.
In large quantities, caffeine is contained, of course, coffee. That this drink has earned the title invigorating. Therefore, it is best to drink in the morning or afternoon.
By the way, a small dose of caffeine in tea and eat. Therefore, green and black tea is not recommended that you drink before bedtime. But herbal infusions will not break your routine.
Gadgets
Blue light from the screen of the smartphone, laptop or any other gadget inhibits the production of melatonin - the sleep hormone. bright light It sends a signal to the body that it is too early to sleep.
In addition, the need to rest before going to sleep. Looking through the social network, responding to work emails or watching TV, you load your brain. And so you just do not notice awakened some, translate phone in flight mode.
It is best to move away from technology for an hour before bedtime. But half an hour will be enough so that the body tuned to going to bed.