Do you know the importance of sleep? Sleep is a natural defense mechanism to restore energy, replenish your cells, aids in hormonal functions, and many more. Inadequate sleep is a self invitation to many diseases and lifestyle disorders.
Many habits affect our sleep. Unfortunately, there are some common bedtime habits that affect sleep badly. Knowingly or unknowingly we fall prey to the dangerous bedtime habits.
1. Reading a Book:
Okay, this must be a shocker to the book addicts and for the regular readers. Reading is undoubtedly a healthy habit and it can have a positive impact on every aspect of your life.
However, reading is bad for you at night, which you develop this as a bedtime habit. The reason is very simple. If you read an interesting book, you can stop it in midway.
So, you are likely to quit sleep and continue reading until you complete it. Also, some of you may depend on reading as a habit to get sleep. Do not rely on books to induce sleep.
Drinking water is healthy. Yet, not when you are about to hit the bed and doze off. When you drink water right before you sleep, you may wake up in the middle of the night to urinate. It causes frequent visits to the bathroom and interrupts your sleep.
Many people find it too hard to fall asleep after waking up in the middle of sleep. Do not allow a glass of water to affect your sleep and peace of mind.
3. Low-Quality Bed:
Buying a quality mattress is not an expense but an investment. Remember when you buy a mattress. It can even make a one-time investment in the long run. When you sleep on the sloppy or soggy mattress, it makes you irritated and doesn’t allow you to sleep tight. Invest in a firm bed.
You may find ultimate comfort in sleeping at any corner of your home. However, this cannot be habitual. Unless you are exhausted after hard work, do not practice it.
It affects your sleep badly. You may not be aware of the poor quality sleep you experience. The symptoms aggravate gradually causing you to wake up agitated and irritated. A good reason to buy a quality mattress – you fall asleep quick!
4. Find the Best Sleeping Position:
If you don’t want to wake up with tired eyes, a sore back, or a painful neck, find the best position to sleep. As a general practice, it is good to sleep on your left.
5. Keeping All Electronic Devices in Bedroom:
Many of you forget the real fact that the bedroom is meant for sleep, take rest, and for sex! However, we give enough room for all electronic devices in the bedroom.
These devices show up blue light which is a clear disturbance for your healthy sleep. Again it affects the brain signals and does not let you sleep peacefully.
So don’t allow the electronic devices into your bedroom. Make sure to switch off the mobiles, television, and wifi devices at night to enjoy a peaceful sleep.
6. Bright Alarm Clock:
Gone are the days we used to wake-up before the sunrise or during the sunrise. Almost everyone depends on alarms to wake us up. You just need sound to wake your senses not the light to flash brightly. So always go for normal or simple alarm clocks.
It is natural practice to go behind the fancy and illuminating alarm clocks. It can be used as a decorative piece too. However, it is harmful to your sleep.
The bright light disturbs your sleep. Your brain needs to reaffirm the atmosphere is dark enough to let you sleep peacefully. So avoid the bright alarm clocks with flashlights.
7. Eating Heavy Before Sleep:
Probably everyone is aware of this. Your sleep gets affected in two ways by improper eating.
1. Eating heavy
2. Eating just before you snooze
Eating heavy: Eating heavy foods at night is hazardous in many ways. It not only affects your sleep but also disrupts your digestive system.
Eating heavy meals at night causes indigestion, gastric problems, and acid reflux which directly affect your sleep. So, you should always eat light for dinner.
Eating just before you snooze: You should not go to bed immediately after eating. Or, you can state this otherwise. You should not eat immediately before you sleep.
If you are closer to bedtime, eat fruits. It makes no harm in going to bed with an empty stomach. Remember to eat at least 2 or 3 hours before you go to sleep.
Napping means short duration sleep. Naps are basically healthy. It last from 20 to 45 minutes. However, if you take naps regularly as a daytime routine, which is longer than 30 minutes as an average, it will after your nighttime sleep.
Do not develop napping as a daytime habit unless you need it badly. The night time is designed to sleep. So if you sleep during the day time, it affects the regular sleep routine.
In fact, people who sleep during the day time are prone to sleep disorders like insomnia, sleep apnea. However, it is no harm in taking a power nap for about 10 minutes a day.
It is like resting the body for a few minutes. If you already have sleeping troubles it is recommended to avoid napping.
9. Exercising Before Going to Bed:
Exercising is healthy. In fact, it must be a part of a regular routine to keep you fit and healthy. However, if you exercise closer to your bedtime, it is surely going to affect your sleep. In fact, rigorous exercise before bedtime is a harmful habit you should always avoid.
You can schedule an exercise routine in the morning or evening. If you have scheduled for an evening exercise routine, do it at least 4 or 5 hours before you sleep.
Do not attempt to run on a treadmill or go for long walks at night. You can just take a short stroll.
10. Avoid Coffee or Caffeine Before Bed:
Coffee is the most favorite drink in the world, equivalent to tea. However, it is evil to your sleep. Coffee and sleep never go hand in hand. If you have the habit of drinking coffee at night, stop it immediately.
Also, don’t drink coffee in the evening after 7 pm. Coffee is a stimulant and keeps you energized.
The above-mentioned habits are quite harmful to your sleeping routine. It can lead to sleeping disorders, which can badly impact your daily life
11. Too Much Screen Time:
It is a common habit to sit and watch television for hours and hit the bed directly. Screen time can be your time spent on television or watching a movie.
You don’t want to skip your favorite game show or a tele-series. However, it is recommended not to spend hours before the screen
12. Not having a Sleep and wakeup Routine:
It is imperative to follow a routine and stick to that. The routine must include both the sleep and wakeup time. You should hit the bed at the same time and wake up at the same time every day.
If you follow an erratic sleep and wake-up schedule, your body falls out of the circadian rhythms and leads to a sleep disorder.
You may find it difficult to fall asleep immediately reaching the bed. Initially, it may be difficult. However, stick to the sleep schedule. In a few days, you will find the difference.