Trouble Sleeping? Your Phone May Be to Blame
According to researchers, using your phone before you go to bed can disrupt your sleep schedule and prevent you from getting a good night’s sleep.
Specifically, the study found that those who use smartphones or tablets before bed went to bed later and had a later sleep onset than those who didn’t. The study also found that those who used their phone or tablet before going to sleep had lower levels of the sleep-regulating hormone, melatonin. Lastly, the study found that electronic device usage before bed reduced the period of rapid eye movement (REM) sleep, a vital component in our sleep patterns.
So, if you’re having trouble sleeping, try putting your phone or tablet away before heading to bed.
Mindfulness and Mental Well-being
We all know that prolonged and chronic stress can wreak havoc on your overall health and wellness, so it’s important to find healthy ways to manage it. One effective way to do so is to practice mindfulness.
Mindfulness is the process of bringing your full attention to experiences in the present moment. Being mindful means being aware of where you are and what you’re doing, as well as not being reactive or overwhelmed with what’s going on around you. Many people achieve mindfulness through meditation and yoga.
Mastering meditation takes practice, but getting started can be easy and not time-consuming. Try the following two quick mindful meditation techniques next time you’re feeling stressed:
- One-minute relaxation breathing—Close your eyes and take a deep breath in for a count of four, and then exhale for a count of eight. Repeat five times.
- Five-minute body scan meditation—Sit or lay down in a comfortable position, and take a few moments to find a calm, steady breath. Bring your awareness to sensations in your body, where you will spend several slow breaths on each focal point, beginning with the left toes and all the way through the left hip. Repeat on the right side. From there, follow the same process through your torso, arms and up through your head.
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