Tag: Sleep

7 Things You Should Never Do In Bed (And 2 You Definitely Should)

It might be the cardinal rule of good sleep hygiene: The bed is for sleep and sex only.

There’s still much we don’t know about the science of sleep, but experts are resoundingly supportive of these two s-words. (Some even have their own riffs on the adage, like this gem from Dr. M. Safwan Badr, M.D., president of the American Academy of Sleep Medicine: “I say the bed is for two things that begin with the letter S, and struggling and suffering are not among them.”)

The idea has become so widely-spread that now even Lauren Conrad knows it to be true. She told Allure magazine that she’s trying to get over her habit of doing work from her bed, and wanted her bedroom to be very calm. “Your bed is for sleep and sex,” she said. Bingo!

Still, many of us are guilty of engaging in a whole host of other activities in the bedroom — and we don’t mean that in a “what you do behind closed doors is up to you” kind of way. Here are a few things you should never do in bed and why you’ll want to quit it.

  • 2 – Watch TV
    In addition to disturbing your melatonin production, the TV in the bedroom also isn’t relaxing you. “There’s a difference between relaxation and distraction,” Michael A. Grandner, Ph.D., an instructor of psychiatry and a member of the Behavioral Sleep Medicine program at the University of Pennsylvania, told HuffPost Healthy Living in 2013. Television, especially if it’s an action-packed, dramatic show, falls squarely into the latter category. True relaxation will result in slower breathing and heart rate, less tense muscles, quieter thoughts — and that doesn’t sound like you after your latest “House of Cards” binge, does it? Even a more calming pre-bedtime routine, like reading, should typically be done out of bed.
  • 3 – Toss And Turn
    We know it sounds crazy to get out of bed in hopes of getting better sleep, but it truly can help: Lying there staring at the clock only makes you even more anxious about logging enough hours in dreamland. Instead, climb out from under the sheets and do something calming until you’re feeling more tired. Then and only then should you hop back into bed.
  • 4 – Work
    Doing anything else in the bedroom but sleeping teaches your brain that the bedroom is for things other than sleeping. Working from bed — which eight out of 10 young professionals do — weakens “the mental association between your bedroom and sleep,” according to Harvard’s Division of Sleep Medicine.
  • 5 – Cuddle With A Furry Friend
    Fido sure is a great snuggle-buddy, but keep it to the couch: Allowing your pet in bed with you only opens the door to sleep disturbances. On top of the kicking and barking and squirming, you’ll also have animal dander to deal with, which could trigger sleep-disrupting allergies.
  • 6 – Sweat
    While there’s nothing quite as beckoning as a warm bed, an ultra-cozy comforter situation won’t necessarily help you sleep. Generally, the optimal temp for sleeping soundly is somewhere between 60 and 67 degrees Fahrenheit. If your thermostat’s set correctly and you’re still sweating buckets, consider making your bed with two separate sets of sheets so you can control your temperature without disrupting your cold-blooded chillier bed partner.
  • 7 – Snooze
    It’s tempting to sneak in a few more minutes — and then a few more minutes — after the alarm’s first buzz, but hitting the snooze button likely does more harm than good. That’s because snoozing usual disrupts crucial rapid eye movement or REM sleep, periods of which lengthen as the night goes on. Considering REM sleep is also the stage of sleep with the most brain activity — and therefore likely the biggest brain benefits — it’s probably not something you want to skimp on. Setting the alarm a little later and skipping the snooze cycle is a smarter idea.

*Article originally published in the Huffington Post.

26 Things Only Perpetually Tired People Will Understand

1. It doesn’t matter where you are or whether there is a bed around or not, you will be able to fall asleep if you try.

2. No matter how noisy it is, you can sleep through basically anything.

Nice try, but there’s no way I’m waking up for that.

3. And you definitely don’t need a room to be pitch black to be able to take a little siesta.

26 Things Only Perpetually Tired People Will Understand

4. You completely and utterly dread waking up in the morning.

26 Things Only Perpetually Tired People Will Understand

5. And your alarm clock is basically the devil.

6. You literally can’t understand how anyone can get by with less than eight hours of sleep a night.

26 Things Only Perpetually Tired People Will Understand

Honestly, eight is at the low end of your sleep spectrum.

7. Your morning coffee doesn’t really seem to have any effect.

26 Things Only Perpetually Tired People Will Understand

8. And even when you try another one, it doesn’t really help.

26 Things Only Perpetually Tired People Will Understand

There is no caffeine strong enough to break through this sleepiness.

9. You need to get up and walk around every once in a while so you don’t snooze at your desk.

26 Things Only Perpetually Tired People Will Understand

10. Or, if you have them, you must resist the temptation of working from the office couches.

26 Things Only Perpetually Tired People Will Understand

11. You always wonder if it’s worth it to take a nap when you get home from work since you’re just going to fall asleep for the night in a few hours anyway.

26 Things Only Perpetually Tired People Will Understand

12. Sometimes your friends invite you out, but you kind of just want to get in bed.

26 Things Only Perpetually Tired People Will Understand

Your bed counts as a friend, though, right?

13. The weekends have become a sacred time for you.

26 Things Only Perpetually Tired People Will Understand

14. There are times on the weekend when you’ll go back to sleep only a few hours after waking up, and you don’t feel any shame about it.

26 Things Only Perpetually Tired People Will Understand

15. Though you do often struggle to decide between getting brunch and staying in bed.

26 Things Only Perpetually Tired People Will Understand

16. You have to be extra careful not to “rest your eyes” because you WILL pass out.

26 Things Only Perpetually Tired People Will Understand

17. Any exercise makes you immediately want to climb right in bed afterward.

26 Things Only Perpetually Tired People Will Understand

“Ten jumping jacks? I think I deserve a little nap.”

18. You’re always a little nervous that you’ll doze off in a dark movie theater.

You're always a little nervous that you'll doze off in a dark movie theater.

19. You’re so used to having bags under your eyes that it doesn’t even faze you anymore when people bring it up.

26 Things Only Perpetually Tired People Will Understand

20. Buses and planes may be uncomfortable, but you get so tired that you can sleep on them anyway.

26 Things Only Perpetually Tired People Will Understand

21. It’s inevitable that after a bit of drinking you’ll end up needing to excuse yourself to go catch some Z’s.

26 Things Only Perpetually Tired People Will Understand

22. And you consider it a late night if you manage to stay out past 11:30.

26 Things Only Perpetually Tired People Will Understand

23. You often find yourself procrastinating because you just become too tired to finish your tasks without a quick nap.

26 Things Only Perpetually Tired People Will Understand

24. You are outrageously jealous of animals like sloths that just get to chill and rest all day long.

26 Things Only Perpetually Tired People Will Understand

25. Your bed is probably the most important thing you own.

26 Things Only Perpetually Tired People Will Understand

26. Because being tired isn’t just a physical feeling for you. It’s a way of life.

26 Things Only Perpetually Tired People Will Understand

*This article was originally published on Buzzfeed.

Don’t Pray For Me. Pray For My Dentist!

I had yet another dental appointment this week & was scared for my life. I would rather be stuck with 5,000 needles than to have a drill in my mouth for two hours on a single tooth. My new dentist is pretty good (I just started going to him this year) but when I walked into his office he didn’t seem as upbeat as usual.

That’s when it dawned on me that my prayers this morning were for the wrong person. I was praying that God keep me safe & calm during my root canal but I should’ve been praying for my dentist (actually the endodontist) instead. After all, he’s the one with the drill & the Novocain in his hands. It doesn’t matter how calm I am if my dentist didn’t get a good night’s rest. He might be too tired to do the best possible job on my teeth.

Have you ever been at work, only a few days away from a much needed vacation & can’t concentrate on your work because you‘re daydreaming about lying on a beach instead? Well what if my dentist had an upcoming vacation and couldn’t focus on my teeth? Uh oh, I’m in trouble. What about when you have a meeting right before lunch and your stomach is growling because you missed breakfast? Uh oh, I’m in trouble. What if my dentist had a fight with his wife that morning (or even the night before) and is in a bad mood now? Uh oh, I’m in trouble. What if my dentist doesn’t feel well but didn’t want to call in sick today? Uh oh, I’m in trouble.

So before you go to see a medical specialist of any kind, pray not just for yourself but also for your doctor. Trust me, it’ll make a difference!

dentist

My New Is Now

With half the year now gone I’m starting to focus on things that I can do to better myself. I even made a list and here are some of the things on it –

  • Invest more in others – Although not all of my friends check in on me, I should continue to check in with them. You never know what someone else is going through.
  • Be a better housekeeper – When I clean, I clean. When I don’t, I don’t.
  • Cook more often – You’ll never starve with me but I would like to expand my ‘recipe repertoire’
  • Study the Scriptures more – It’s always good to get in the Word!
  • Drivitude – I am mean out here in these streets so I need less road rage & to work on my drivitude! (driving + attitude = drivitude)
  • Be a better daughter – As my parents get older I should take it upon myself to check up on them more often. After all, they took care of me and the time will come when I will have to take care of them (or at least pay somebody else to do it for me)
  • Exercise more – This goes without saying
  • Eat better  – This too goes without saying
  • Donate to more causes that my friends are supporting – Every year I’m running in some charity marathon or asking my friends & family to donate on behalf of a dead relative so I need to support other people’s causes as well
  • Read more – I used to be a voracious reader of anything that I could get my hands on. But this past year, I haven’t read nearly as many books as I did when I was younger.  I need to pick that back up
  • Budget better – This is a perpetual goal of mine
  • Floss more often – I already floss several times a week, but this is so important and should be done DAILY
  • Cry more – Crying is not a bad thing. Releasing tears can sometimes soothe to the soul
  • Sleep more – I am a night owl by nature, but the older I get the harder it is to justify staying up late. I have switched my work out schedule to the mornings instead of the evenings so I really need to get up earlier

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