It is largely known that sleep plays an important role in maintaining good health and well-being throughout your life. Proper sleeping can boost your mental health, physical health and increase quality of life. However, while most of us are aware of the significant role of sleep to our health, not many people know that they’re developing unhealthy sleep habits. In this article, we will provide a list of the most common bad bedtime habits which should be avoided as quickly as possible.
- Nighttime snacking
One of the most popular habits that many people usually want to do before going to bed is to eat something like slice of uneaten pizza or a box of doughnuts. Unfortunately, having late night eating is proved to cause a gastro esophageal reflux disorder, making you feel uncomfortable then disrupting your sleep. In case you really need a light meal at night, consider food which is able to promote sleep, such as a bowl of cereal with milk or cheese and crackers.
- Caffeine consumption
Caffeine is a type of drug that acts as a stimulant, both mentally and physically. It can be found in many common drinks and foods which we consume every day, such as tea, coffee, chocolate and cola drinks. Using caffeine before going to bed may make it harder to fall asleep and cause you to sleep more lightly. So, avoid the consumption of caffeine for at least 4 hours before your bed time.
- Electronics use in the bedroom
Watching TV in the bedroom, using electric devices including cell phones and laptops too long before going to bed are also responsible for your poor sleep quality. Their bright screen and sounds make you find it more difficult to fall asleep. Additionally, violent behaviors that you see before bed time may lead to nightmare. Generally, it’s not a good idea to use those devices before going to bed.
- Too tight pajamas
According to a recent study, sleeping in tight, body-shaping garments interferes with circadian rhythms enough to lower melatonin levels and increase body temperature, which prevent you from having a good sleep. Consequently, remember to choose slinky and comfortable pajamas.
- Too warm bedroom temperature
When you sleep, the temperature of your body starts to dip naturally. If your bedroom is too hot, it can prevent this process. Your bedroom temperature should be lower than the rest of your home. 60-67 degrees Fahrenheit are suitable for individual rooms.
- Odd sleeping hours
Odd sleeping hours are also responsible for your poor sleep quality. So, managing a proper schedule for bedtime is another important thing which makes a better sleep. Try to finish everything before your set bedtime and get up at the same time every day. Don’t let yourself stay up and wake up late at weekends.