Having trouble sleeping? Well, you’re not alone as there are 50 to 70 million U.S. adults with the same problem.
The fact that too many of us are missing out on good quality sleep is concerning. Lack of sleep can cause a range of problems and harm your health long-term. Besides having a bad day ahead, poor sleep is connected to obesity, poor concentration, hypertension, and lack of energy.
So, why do you have a hard time catching the sleep you so desperately need?
Here are 10 sleep wreckers you probably ignore all the time but keep you up almost every night.
10 Common Mistakes to Avoid to Have a Proper Sleep
1. Artificial Lighting
Exposure to artificial lighting while in bed will make you hard to fall and stay asleep. The reason for this is because artificial lightning hinders the production of melatonin – the sleep hormone.
So, this night make sure you turn off the lights or use a sleep mask to have a good-quality sleep.
Even though alcohol can make you drowsy, it certainly won’t help you sleep. On the contrary, it’ll wake you up throughout the night. So, the best thing is to avoid alcohol, at least when you have trouble sleeping.
Drinking caffeinated beverages before sleeping, like coffee, tea, or energy drinks, will keep you wired when you should be sleeping. Caffeine remains in the bloodstream longer than you think, sometimes even up to 14 hours.
So, it’s best to avoid drinking caffeinated beverages before bedtime, and even throughout the day if you have this problem for a longer time.
4. Daytime Napping
Even though napping is not bad, sometimes it can cause sleepless nights. This is especially true if you nap for too long. So, if you can’t quit napping, you should at least reduce the time to about 20 minutes, or 90 if you are exhausted.
Exercising increases the energy levels, so it’s not the best thing to do right before going to bed. If you have trouble sleeping, try exercising in the morning to benefit from all the energy throughout the day.
6. Hot Room
Sleeping in a warm/hot room won’t make you fall and stay asleep even if it’s freezing outside. High body temperatures disrupt the sleep cycle, so even if you do fall asleep, you’ll probably wake up in the middle of the night.
Therefore, lower your room’s temperature and use a blanket and even socks if you wish to keep a body’s temperature optimal for sleeping.
7. Late Sleeping
If you have the habit of staying up late, you’ll surely have harder time to stay asleep at night. Instead, try going to bed earlier than usual, and you’ll wake up early. Do this again and the next night you won’t have problems falling asleep the moment you get in your bed.
A lot of people check their social media feeds before sleeping. However, this impedes the production of the sleep hormone and shifts your biological clock. Noisy phones and similar distractions can stimulate the production of cortisol and dopamine, thus making you hard to fall and stay asleep.
So, put your phone, or laptop away from you when going to bed, and enjoy a sound sleep.
9. Eating Sugary Foods
Avoid eating sugary foods before going to bed as they increase the blood glucose and overwork your organs. A healthier alternative would be a high protein snack which will help you get a good night’s sleep.
If you have to sleep in a noisy environment, use earplugs to help you fall asleep.
We hope these ten tips will help you fall asleep more easily, and get the rest you deserve!