6/30. Just one rule that will help you get a good night’s sleep

6/30. Just one rule that will help you get a good night’s sleep

Two simple actions that can reshape your body.

The 6/30 rule: Eliminate caffeine 6 hours before bedtime and give up your gadgets 30 minutes before bed.

Giving up coffee

Scientists conducted a global study that found that it takes coffee drinkers an average of three to six hours for caffeine to completely stop working. Scientists also say that this time interval is due solely to the individual characteristics of the body. This is probably why sleep disorders were observed even in those coffee drinkers who refused to drink the beverage earlier than 6 hours before bedtime.

It is important to remember that caffeine in one form or another is present not only in coffee, but also in black and green tea. So if a long and healthy sleep is your dream, then doctors and scientists advise to give preference to soothing herbal teas.

Putting away gadgets

In the same study, scientists found out that blue light from a TV screen, smartphone, laptop or any other gadget inhibits the production of melatonin – the sleep hormone. Bright screen lighting sends a signal to the body that it’s too early to sleep.

If we consider the issue globally, it has been found that those members of the group who fall asleep with the light on, fall asleep with difficulty, it takes them much longer to fall asleep, and the sleep process itself is very interrupted.

That’s why it’s better to stop using gadgets for just half an hour, so that the body has time to adjust to going to sleep.