It is evident that getting a good night’s sleep has a direct impact on how we feel for the whole day. Sleeping poorly even for one night can make us feel sluggish, unmotivated, and tired. Over time, poor quality of sleep can lead to some serious health problems.
We all know the importance of sleep is to our health, yet most people don’t realize that they’re practicing poor sleeping habits. Below, we outline a list of five bad sleeping habits to avoid breaking the cycle of sleep deprivation.
Avoid Sleeping at Odd Hours.
Getting into a routine of going to bed and waking up at the same time of the day is an important practice that you can perform for better sleep. An irregular sleep schedule, such as sleeping late, can lead to inadequate sleep and insomnia.
Tip: Keep a healthy bedtime routine and avoid staying up late even on the weekends. Depriving yourself of sleep during mid-week and oversleeping on weekends does more harm to your sleep cycle.
Avoid Eating too close to bedtime.
Eating too close to bedtime and having a late-night snack can disrupt your sleep. Once your body digests a large meal, it will be difficult for your stomach and body to relax and fall asleep. In addition, lying down while your food is still digesting can cause stomach acid that leads to indigestion and heartburn.
Tip: Eat dinner at least 2 to 3 hours before bedtime. Eating early will give your body plenty of time to process the food. If you need to satisfy your craving, try a bowl of cereal with milk or cheese and crackers. These types of food are rich in minerals and calcium, which help promote sleep.
Avoid Caffeine before bedtime.
Coffee is a stimulant that when taken 3 hours before bedtime, can make you stay up all night. Caffeine stimulates the nervous system, causing wakefulness and increased brain activity making it difficult to sleep until the chemicals wear off.
Tip: Avoid coffee and other caffeinated beverages, such as soda and chocolates before bedtime. Many people recognize drinks such as coffee and soda to contain caffeine, but some food such as chocolates can also contain caffeine making your metabolism keep you up awake at night.
Avoid Working out before bedtime.
Working out before bedtime is highly discouraged. Exercising later in the day could make it harder to fall asleep. Exercise releases endorphins that increase the core body temperature, raising cortisol levels. Late at night, physical activity can leave you full of adrenaline that hinders sleep.
Tip: Regular exercise is essential for overall health. Morning and Afternoon workout effects are good as it can improve your mood and mental clarity. However, 1-2 hours before bed is not recommended. Try incorporating gentle stretches in your bedtime routine. Stretching will help you relax more both mentally and physically making you sleep more soundly.
Avoid using technology in bed.
Most of the smart devices can emit your sleepiness as it has blue lights and contents that will rob you of sleep because it’s engaging. Every time we use our electronic devices, the blue light can mimic the effect of sunlight, inhibiting melatonin production and lacks our ability to sleep.
Tip: You shouldn’t have a TV or computer in your bedroom and avoid using smart devices in your bed such as cell phones, laptops, or game consoles. The longer we lie in bed staring at our screens, the harder it becomes to fall asleep. Reduce your screen time 2 – 3 hours before bedtime.
If you are dedicated to practicing proper and decent good night sleep hygiene, you will be able to sleep more soundly. To help you achieve that best sleep follow these sleeping habits. For the best sleeping essentials that you need, Comfort Living PH provides the best single bed foam, premium bed mattress, twin bed mattress, memory mattress, spring mattress, bed frame, and different kinds of pillow from body pillow, orthopedic cooling pillow, and hotel pillow. Our premium pillows allow great ventilation and help you cool all night long for the best good night’s sleep. Connect us through firstname.lastname@example.org and we are more than glad to help you!