There are numerous elements that influence your sleep quality and amount. Some improve your sleep, while some aggravate it. Just a few simple habits can make the difference between a good night’s sleep and a night spent tossing and turning. That’s why in this article. I’ll explain which habits you want to avoid, as they are ruining your sleep. Some habits are worse than others, but if you can avoid all of them, then a good night’s sleep is almost unavoidable. Now if you want to know which habits will improve your sleep, then check out my other articles about this topic. It’s important that you know and understand both. Thus let’s look into 10 habits that could be destroying your sleep.
We have caffeine and nicotine
Cola, coffee, certain teas and chocolate contain the stimulant caffeine. I love coffee. It tastes great and I enjoy a cup every morning. It’s perfectly fine to have it once or twice a day. The problem is when you drink this caffeinated drink 6 times a day and the last cup is with dinner at night. Caffeine remains in the body for a generally significant stretch of time, as it takes as long as six hours for only 50% of the caffeine to be gotten out of your framework. Hence if you’re a regular coffee or cola consumer, it’s possible that your caffeinated drink is causing you trouble when falling asleep or staying asleep. Because of this, it’s best to have your last cup, 8 hours before bed. This way you give your body a chance to clear most of the caffeine out of your system and prevent it from interfering with your sleep. Nicotine is mostly found in cigarettes and just like caffeine, it’s also a stimulant. That’s why smokers often sleep very lightly compared to non-smokers. In addition, smokers often wake up too early in the morning and they don’t get enough sleep. That’s because of nicotine withdrawal. A smoker body is so acquainted with getting that nicotine that the body awakens them, needing more. Sounds like a medication, isn’t that right? Since it is a medication, so in case you’re an ordinary smoker, you should eliminate your propensity. On the off chance that you care about showing signs of improvement sleeping.
Drinking an excess of liquid before bed
Although hydration is crucial for your well-being, it is insightful to lessen your liquid admission in the late night. That’s because of drinking too much fluid at night which can cause frequent awakenings to urinate. Typically, your body knows that nighttime is time for sleep, not time for trips to the bathroom. Yet if you drink a lot and your bladder is full, you’ll wake up to take a leak. You don’t want that to happen, because it could be right in the middle of a sleep cycle, which will result in messing with the quality of your sleep, therefore you’ll wake up already tired in the morning. Henceforth do whatever it takes not to drink any liquids 1-2 hours before sleep. You ought to likewise utilize the restroom directly before heading to bed, as this may diminish your odds of awakening in the night.
There are two manners by which gadgets play with your sleep. Initially, they are animating. I know many individuals sit in front of the TV before bed. It may appear to be an unwinding and commonplace action. However, parts of your brain are going off like fireworks. Watching TV or YouTube on your phone, is actually putting a stressors on your brain. Instead of letting it wind down for bed. It’s suggested that you replace this activity with something not as stimulating. Now you might be thinking what the hell are you supposed to do, if not watch TV or browse the internet. A few suggestions are reading, solving puzzles or crosswords, journalist, sitting and listening to music or just thinking. None of these actions are as invigorating as perusing through your telephone or sitting in front of the TV, so you’ll end up feeling tired a lot quicker. Secondly, electronics produce blue light which messes with your circadian rhythm and negatively impacts your sleep. This happens, because the blue light mimics the sunlight. You basically confuse your body into thinking it’s day time. The result is that the natural production of a sleep hormone called Melatonin, is suppressed. Melatonin is one of the reasons you feel sleepy at night. Take that natural release away, and you’ll be tossing and turning in your bed for a while. That means no TV, no smart phone and no computer screen prior to sleep. Now if you have to use your computer or phone for something important, it’s wise to block out all that blue light. This is why I always suggest using blue light blocking filters, and Twilight for an Android phone. Apple’s IOS already has an app called Night Shift, although it’s not as prominent as other filters. These apps block out most of the blue light, by turning your screen orange or red. You can also use blue-light blocking glasses, which add another layer of protection. Yet it’s not enough. If you’re serious about your sleep, at least 1 hour before going to bed, you should avoid all screens.
4. Using any kind of light at night
It’s not just the blue light from your electronics that messes with your sleep, but normal overhead lights do so as well, because they tend to be too bright. Back in the day, our ancestors had only one source of light and that was the sun with the invention of electricity that has now changed. Yet our bodies haven’t changed, that’s why they confuse artificial light for sunlight. Now the problem is not the exposure to artificial light itself, but the timing. Thus, the goal is to control the timing in a way that mimics the natural cycle of day and night. That’s why 2 hours before bed, you should turn off all the bright lights in your home. Instead you should use atmospheric lights that allow you to turn down their brightness. If possible, replace your normal light bulbs with red ones. Why red? Because red light doesn’t disrupt the release of the sleep hormone Melatonin, like other light does.
5. Lying in Bed Awake
If you know yourself still wakefulness after staying in bed for over twenty minutes or on the off chance that you are beginning to feel on edge or stressed, escape your bed. Being stressed over not having the option to sleep can make it harder to nod off. Instead go into another room in the house to do a relaxing activity, while waiting for sleepiness to come. The activity should not be stimulating, so avoid computers and television. Instead choose to read a boring book or an old magazine. You may also choose to meditate or breathe slowly, allowing any tension to dissipate. Whatever activity you choose, do it away from your bed, and only return when you’re feeling drowsy. That means when your eyelids get heavy and they start closing by themselves. Just don’t lie in bed awake, as it can create an unhealthy link between your sleep environment and wakefulness.
6. Your Alarm Clock
The alarm clock is one of the reasons most people wake up tired in the morning. Your sleep is made out of sleep cycles, which last 90 minutes on average. When you let your body naturally wake up, it means the sleep cycle just ended. If the alarm rings at this time, you’re lucky and you won’t feel tired when you wake up. However, if you’re woken up in the middle of the sleep cycle, you’ll definitely wake up tired. Your alarm doesn’t know whether the cycle just ended, or if it’s still going. It will ring no matter what. One good substitute for a standard alarm is an app. You can download on your phone called “Sleep Cycle”. It uses your smartphone’s microphone to detect your movement which helps determine which sleep stage you in. It will then try to wake you up softly when the cycle is ending. Emphasis on try, it’s not a perfect app. If you have an option, you should sleep without any alarms at all. That’s because even if you’re woken up at the end of the sleep cycle, it doesn’t mean you actually got enough sleep.
7. Daytime Napping
We know from proof that snoozes can do ponders for your psychological and physical endurance, particularly in case you’re exhausted. They can help you recharge your energy when you need it the most, but napping can actually be a double-edged sword for two reasons. First; if you accidentally drop into deeper stages of sleep, you’ll wake feeling worse than before you took the nap. You’re essentially starting the process of sleep, but then not finishing the whole thing. That’s why a quick power nap is okay, but avoid naps longer than 15 to 20 minutes. Second, when you’re awake during the day you build up something called sleep pressure. This is a chemical called adenine which makes you feel tired as the day goes on. When you try to fall asleep at night, you fall asleep quickly thanks to the sleepiness from adenine. Now when you do fall asleep, your brain clears out that sleep pressure, so that you wake up the next morning feeling refreshed. In the event that you sleep during the day, particularly if you sleep so long time in the afternoon, you will really deliver a portion of that languor and it will make it substantially more hard to nod off and stay unconscious for the duration of the night. You’re not as sleepy as the fact that a portion of the adenine was gotten out. Nonetheless, in the event that you don’t battle with your sleep at night time, then snoozes are okay. If you do find it difficult to fall asleep or stay asleep at night, then you should avoid naps and try and build up that sleep pressure in the evening.
Anyone who drinks liquor every time and then realizes that lager, wine or spirits leave you feeling drowsy. Truth be told, upwards of 20 percent of Americans use liquor to assist them with nodding off. While liquor, can assist you with nodding off quicker, it additionally adds to helpless sleep quality. Particularly in the second half of the night, the sleep turns out to be more problematic. Instead of getting restorative sleep, alcohol keeps you in the lighter stages of it. The more you drink before bed, the more noticeable these effects are. Another problem is that alcohol is a diuretic. This means you’re more likely to wake up in the middle of the night, because you have to go urinate. As I’ve mentioned in one of my previous points. That leads to an interruption of your sleep cycle, which means you’re more likely to wake up feeling tired and groggy. You also tend to wake up in the middle of the night, not just because you have to go to the bathroom, but also when the effects of alcohol wear off. That’s why you should avoid drinking alcohol before bed, even if it might help you fall asleep faster.
Bad Eating Habits
What you eat has an impact on your nighttime sleep. In a carefully controlled study of healthy adults, a four-day diet high in sugar and other carbohydrates, resulted in less deep sleep and more awakenings at night. This is why it’s recommended that you shy away from diets that are excessively biased toward carbohydrates, especially sugar. I think there is no surprise there. Sugar has been compared to poison and that’s not far away from the truth. In any case, the amount you eat additionally influences your sleep. Serious caloric limitation, for example, diminishing food admission to only 800 calories per day for one month, makes it harder to nod off typically, and diminishes the measure of profound sleep at night. That’s because if you’re hungry, your body doesn’t want you to sleep. It wants you to get up, and find some food, so you don’t starve. That being said, you should also avoid large meals at night. A light snack is okay, but a large meal can cause indigestion, which again interferes with sleep. If you’re too full, your stomach will have a harder time digesting all the food, because digestion is slowed down exponentially during the night. Hence you should go to bed, neither too full, nor too hungry.
Taking Sleeping Pills
In the past month, 10 million Americans have swallowed some kind of a sleeping aid, but it needs to be noted that sleeping pills don’t provide natural sleep. Instead, they stop the brain cells in the higher regions of your brain’s cortex from firing. In other words, sleeping pills knock you out. Yet that doesn’t mean you’re actually sleeping. You’re just sedated and a meta-analysis of all published studies about sleeping pills, has shown us that there was no difference in how well the individuals actually slept. I’m not even going to get started on all the side-effects that sleeping pills bring. It’s best to avoid them all together. Sleeping pills simply can’t replace healthy sleep habits. I am not anti-medication, but currently a drug that would help us get better natural sleep does not exist. At least for now, this is it for this article. Thank you so much for reading till the end. Those were the 10 habits you absolutely need to avoid if you want to have better sleep. Hopefully you learned something new and your sleep will be better than yesterday.