Page 18 - Florida Sentinel 1-24-20

Health
Surfing the Web
Artificial light at night can be bad for sleep. But the “blue light” on smartphones and computers is particularly bad -- televisions, too. Shut down bright screens 2 to 3 hours before bedtime to get your body ready for snoozing.
Worrying
Did I take the trash out? Did I feed the dog? Is it my turn to do carpool tomorrow? Thinking about these things can keep you up at night. Writing a to-do list before you lie down might help. It can ease your mind and make it easier to fall asleep. Keeping a pen and notepad next to your bed can be helpful if you think of some- thing in the middle of the night.
Drinking Alcohol
A “nightcap” is the perfect way to end the evening, right? Wrong. Alcohol messes with deep sleep, which is important for restful- ness, memory, and other things your brain does. It can make you drowsy enough to fall asleep, but it often wakes you up just a few hours later.
Skipping Exercise
Exercise is usually good for your sleep. It can boost your mood, lessen anxiety, and wind you down at bedtime. It also helps set a regular pattern of going to sleep and waking up around the same time each day (circadian rhythm).
Taking a Nap
It's a great way to catch up on a little shut-eye. But if you take one after 3 p.m., it might affect you later on. So, no naps and no coffee. A splash of cold water on your face or a brisk walk can get you moving again.
Ignoring Mental Health Issues
You’re more likely to have sleep problems if you have un- treated mental health issues. It might be a condition like anxiety, depression, or bipolar disorder. Or it could be a difficult period in your life, like losing your job or partner. Whatever the cause, talk therapy, medication, or both might help. Ask your doctor what’s best for you.
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