There is one habit that is highly disruptive to any person who wishes to be productive at work and at home.
It now turns out that it worsens your insomnia too.
The worst part is that almost all of us are guilty of this habit from time to time. It’s how you apply it to your life that matters.
A team of Israeli researchers published a study in a recent edition of the journal Personality and Individual Differences that connected procrastination and insomnia.
Procrastination is the habit of delaying or postponing tasks that you know you should do. People often put off tasks because they believe they will be unpleasant, but many procrastinators also put off basically pleasant tasks simply because they might require effort.
The researchers asked 598 adults to complete online questionnaires to obtain information on their procrastination habits, their sleep quality and disturbances, their ability to turn off rumination during the night, their emotional states, and their bedtime and rising time preferences.
Possibly unsurprisingly, they found that people who procrastinated a lot slept worse than those who did their work immediately.
Interestingly, this held only for intermediate and evening people; that is, for people who preferred going to bed and waking up relatively or extremely late.
Many of these people reported being unable to turn off their thoughts during the night and struggling with negative emotions that interfered with their sleep.
This is precisely why the researchers thought procrastination may interfere with sleep, because procrastinators would be anxious about the work they had been putting off.
A strong majority of morning people – those going to bed and rising early – reported that they did not procrastinate and did not have difficulty sleeping.
These are the people that annoyed us all at school, because they never worried about unfinished assignments or about the lack of remaining time in which to do them.
This seems to be the first study on the direct relationship between procrastination and insomnia, but a study published by Utrecht University academics in a 2014 edition of the journal Frontiers in Psychology showed that there might be another peculiar twist in the procrastination tale.
According to their survey, which they also conducted via an online questionnaire, procrastination is not just a phenomenon at work. Many people who go to bed very late at night in fact do so because they procrastinate. The scientists call it bedtime procrastination.
These are the people who hang around on the Internet, play games, or watch television series until the early morning hours. They are so caught up in their pleasant activities that they cannot bring themselves to do something as boring as sleep.
Of the 177 people who completed the questionnaire, most work procrastinators also report being bedtime procrastinators. In other words, many people who go to bed too late at night do so because they have the same poor self-control that makes people put off tasks at work.
In the 2014 study, they also report sleeping poorly compared to those guilty of neither work nor bedtime procrastination.
The best advice is, therefore, to go to bed and rise relatively early until your body adjusts to this new schedule. If you start working immediately in the early morning hours, you will probably lose your procrastination habit too.
Get Better Sleep – Watch Out for the Season When Your Snoring Worsens
In 2015, a University of Wisconsin researcher published a fascinating study in the journal Sleep and Breathing on the relationship between snoring and sleep apnea and the year’s seasons.
They discovered that for a specific time of the year, both snoring and sleep apnea peaks.
Unlike the usual academic approach, the researchers behind this study consulted Google to obtain the frequency of search terms for snoring and sleep apnea throughout the year.
Both search terms “snoring” and “sleep apnea” peaked in winter and early spring. This indicate these are the times when most people experiences these conditions.
This supports Brazilian research published in the December 2012 edition of the journal Chest. Unfortunately.
This team did not test for snoring specifically, but mostly for sleep apnea and hypopnea, which refers to abnormally shallow and slow breathing, usually due to partial obstruction of the airway.
They used an already existing database of 7,523 people who had undergone in-laboratory tracking of physiological changes while they were sleeping. They then combined this data with seasonal information.
They discovered that breathing was indeed worse during the six colder months of the year, peaking during the coldest part of winter.
At this stage, the reasons for the seasonality are unknown, but some speculation is in order.
Since allergies often coincide with swelling in your nasal passages and throat, they might be responsible for some of your breathing difficulties while asleep during the pollen-rich spring and during the winter when you either sleep in a closed room with dust and pet hair, or circulate dust around your room through central heating.
If it has something to do with atmospheric pressure or other environmental effects, it is obviously beyond your control.
The good news is that no matter what the weather is, you can use simple exercises to open up your breathing passages so you sleep quietly throughout the night. The stop snoring exercises, found here, work both for snoring and sleep apnea…
Watch this Video to Get Better Sleep – 4 Tricks to Sleep All Night Like a Baby
Get Better Sleep – This Fun Exercises Cures Insomnia
Insomnia is no fun.
So if you can do a fun exercise and it helps you fall asleep, then wouldn’t that be fun?
And we have the solution for you to get better sleep.
In March 2016, the journal Sleep Medicine printed an interesting study that shows a specific form of exercise helps insomniacs fall asleep quickly and sleep quietly through the night.
The scientists recruited 45 male participants between the ages of 30 and 65, of whom 93% had a body mass index of 25 or above.
Of those, 24 men had to do one to five aerobic exercise sessions per week of 30 to 60 minutes each.
The others just kept their lifestyle as it was normally.
All participants were asked to keep a sleep diary, and their sleep was objectively measured with a device called a piezoelectric bed sensor. This sensor is normally installed underneath a mattress and detects physical movement, heart rate, snoring, and so forth.
After six months, men in the exercising group fell asleep much quicker than those in the control group did.
As objectively measured by the piezoelectric sensor, men who exercised also seemed to wake for shorter periods throughout the night and were quieter throughout.
Now if you’re not willing to do six months of aerobic exercises before being able to fall asleep, I’ve even more good news.
This post is from The Cure Insomnia and Stop Snoring Program offers a revolutionary new approach to help people stop snoring and get better sleep. Snoring is not only disruptive to our partners, but it poses health risks as well, especially for those folks who suffer from sleep apnea.
Christian Goodman, the creator of the program, has discovered that a selection of specific exercises can actually correct the issues that lead to excessive snoring, and help snorers and their bed mates get a better night’s sleep.
The program will allow you to shake your pesky and unhealthy snoring habit using only easy to perform natural exercises. No drugs, surgery, funky contraptions to sleep with, hypnosis or any other invasive techniques. If you can spend 7 minutes per day performing these exercises you can say goodbye to snoring for good.
To find out more about this program, click on How to Get Better Sleep Fast?
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