Most people are not getting enough sleep. In fact, according to a study, one in three adults do not get the recommended seven or more hours of sleep per night. This can have severe consequences for your health, including an increased risk of diabetes, heart disease, and obesity.
But what many people don’t realize is that some habits can contribute to poor sleep. This article will discuss some of those habits and what you can do to break them. Keep reading to learn more!
- 1 Exercising Late At Night
- 2 Using Your Phone While Lying In Bed
- 3 You Don’t Have A Regular Bedtime
- 4 Drinking Coffee Or Energy Drinks After 12 pm
- 5 Using Your Bedroom As A Multipurpose Room
- 6 Eating A Large Meal Before Bed
- 7 Taking Naps
- 8 Sleeping Where It’s Too Hot Or Cold
- 9 Avoid These Habits For Better Sleep Today!
Exercising Late At Night
Most people are aware that exercising can have a variety of benefits for their health. However, many people are not mindful that the timing of their workout can also make a difference. In particular, exercising late at night can ruin your sleep.
When you exercise, your body temperature rises, and your heart rate increases. These effects can take several hours to wear off, making it difficult to fall asleep. In addition, the endorphins released during exercise can give you a boost of energy, making it even harder to unwind before bed. As a result, it’s best to avoid working out within a few hours of your planned bedtime.
If you absolutely cannot avoid it, try to stick to low-impact activities that won’t get your heart rate too elevated. Following this tip can help ensure that late-night exercise does not disrupt your sleep.
Using Your Phone While Lying In Bed
Everyone has been there – you’re in bed, trying to fall asleep when your phone suddenly goes off. We reach for it, telling ourselves we’ll check who messaged us real quick, and the next thing we know, it’s an hour later, and we’re still scrolling through our feed. Using your phone while lying in bed can ruin your sleep, and here’s why.
The blue light that emits from screens promotes wakefulness, so looking at your phone will make it harder for you to fall asleep. In addition, the constant stimulation from social media can keep your mind active and make it difficult to relax. If you struggle to fall asleep, it’s best to put your phone away and give yourself some time to wind down before bed. Trust us; your sleep will thank you for it.
You Don’t Have A Regular Bedtime
Most people know that getting a good night’s sleep is important for overall health and well-being. However, many people don’t realize that having a regular bedtime can be just as important as getting enough hours of sleep. That’s because our bodies have an internal clock, known as the circadian rhythm, which regulates various physiological processes throughout the day. One process includes the release of hormones like melatonin, which helps us to feel sleepy at night.
Going to bed at different times each night can disrupt our circadian rhythm and make it difficult to fall asleep and stay asleep. In addition, not having a regular bedtime can also lead to insomnia and other sleep disorders. So if you want to get a good night’s sleep, be sure to stick to a regular bedtime.
Drinking Coffee Or Energy Drinks After 12 pm
Drinking coffee or energy drinks after 12 pm can ruin sleep. Caffeine is a stimulant that affects the central nervous system. It speeds up heart rate and boosts blood pressure. Caffeine can stay in your system for up to six hours, which means it can disrupt your sleep if you drink it too late in the day.
The best time to have coffee is before 10 am. If you must drink it later, try to limit it to one cup and avoid adding sugar or cream, which can further exacerbate the effects of caffeine. Energy drinks are even worse than coffee, as they often contain high sugar levels and other ingredients that can keep you awake all night. So next time you’re reaching for a pick-me-up, remember to check the clock first.
Using Your Bedroom As A Multipurpose Room
Your bedroom should be a haven for relaxation. But for many of us, it has become a catch-all space for everything from working to watching television. Not only can this be cluttered and chaotic, but it can also impact your sleep.
When you use your bedroom as a multipurpose room, your brain doesn’t have a chance to unwind and prepare for sleep. As a result, you may find yourself tossing and turning all night long. In addition, having a TV or computer in your bedroom can create excess noise and light that can interfere with sleep.
Making your bedroom a dedicated space for relaxation is essential to get the most out of your slumber. By keeping work and other distractions out of the bedroom, you can create an environment conducive to a good night’s sleep.
Eating A Large Meal Before Bed
For many people, winding down at night includes enjoying a hearty meal. However, eating a large meal before bed can sabotage your sleep. When you eat, your body works to digest the food, leading to increased body temperature, heartburn, and indigestion. All these factors can make it difficult to fall asleep and stay asleep throughout the night.
In addition, eating a large meal before bed can also cause weight gain. When you sleep, your body’s metabolism slows down, meaning that any extra calories you consume are more likely to be stored as fat. So if you’re looking to get a good night’s sleep, it’s best to save your big meals for earlier in the day.
Most people think of naps as a way to improve their sleep. However, research suggests that naps can have the opposite effect. While a short nap of 30 minutes or less may help you feel more alert, naps lasting longer can lead to insomnia and other sleep problems.
One reason is that naps can disrupt your body’s natural sleep rhythm. If you regularly take naps, your body may start to expect them, making it harder to fall asleep at night. Naps can also make it harder to stay asleep, as they often leave you feeling groggy and disoriented. If you’re having trouble sleeping, avoiding naps altogether is best. If you must nap, keep it short and schedule it early in the day, so it doesn’t interfere with your nightly sleep.
Sleeping Where It’s Too Hot Or Cold
Most people need to sleep in a cool, dark room to get a good night’s rest. When you sleep, your body temperature drops slightly, and this decrease in temperature is important for developing deep, restful sleep. However, if the room is too hot or cold, it can interfere with this process and disrupt your sleep.
Similarly, exposure to light can also impede your ability to fall asleep and get a good night’s rest. Whether it’s the light from a TV, a computer screen, or even the sun streaming through the windows, exposure to light can prevent you from developing the deep, restful sleep that your body needs. As a result, it’s crucial to create an environment conducive to sleep to get the most out of your slumber.
Avoid These Habits For Better Sleep Today!
Avoid these habits if you want to sleep better tonight and every night! Caffeine is a stimulant and can stay in your system for up to 8 hours, so avoid coffee and energy drinks after 12 pm. Eating a large meal before bed can cause indigestion and make it difficult to fall asleep, so try to eat your evening meal at least 3 hours before bedtime. And finally, exercise is great for overall health, but avoid doing it right before bed as it can make it harder to wind down and fall asleep. Follow these tips, and you’ll surely get a good night’s sleep!