Consuming spicy or fattening foods before bed can adversely affect your sleep.
As we have said before, you should never eat right before bed. However, you can make it even worse by eating a fattening or spicy meal before bed. These both can cause acid reflux to occur, which can keep you up all night, especially if you sleep on your side. It is recommended that you have dinner at least two hours before bed so that your body has some time to digest at least most of your meals. Save the spicy, fried foods for lunchtime.
Drinking too much water can cause disruptions in your sleep.
There is such a thing as drinking too much water. Moreover, during the summer months, when you want to stay hydrated, it can seem like a good idea to get a few glasses before bed. However, that is the worst thing you can do. This habit can be harmful because your bladder is put into overdrive to deal with all these liquids you consumed, and that forces your body to wake up in the middle of the night so that you can relieve yourself. Cut back on those glasses of water before bed, and go before you slip under the sheets, even if you feel like you do not need to.
Letting your dogs on the bed can impact your sleep.
It can feel like a special treat to give your dogs on your bed at night so that you can all fall asleep in a snuggle pile, but all you are doing is making it much harder for you to fall asleep and stay asleep at night. For one thing, dogs are much lighter sleepers than humans and will move around at night to get comfortable. That can wake you up, and their shifted position can decrease your comfort. Another thing is that all that pet dander and hair on your bed can make it difficult for you to breathe, especially if you have allergies.
Taking a shower before bed can throw off your internal clock.
Do not think that we are saying you can never shower before bed. A hot soak in a bath is a great way to relax your body so that you can get ready for bed. However, if you shower more often in the evening, you are sending your body the wrong message; it will think that it is time to start the day. Only take a shower before bed if you have to. For instance, if you had a long workout earlier, or you just got grimy. However, don’t switch back and forth randomly between daytime and nighttime showering, as your body will only get confused. A consistent overall routine can aid in your sleep patterns.
Starting an argument before bed can lead to restless sleep.
Because stress is a significant factor in insomnia, you do not want to compound the problem further. Any stressful conversation is going to raise the cortisol levels in your body, as well as your adrenaline. Going to bed with unresolved issues does not make it better either. You will tend to ruminate on the conversation, even if your partner is asleep. Make it a habit to keep serious conversation to daytime so that you have time to hash things out and resolve the situation. Having arguments or difficult conversations right before bed can cause you to toss and turn, trying to deal with the problem at hand. Besides, it can contribute to disruptions in your sleep.
Not exercising enough can impact whether you are getting quality sleep.
While high-intensity exercise will keep you up at night, not getting enough exercise at all can make it more difficult for you to fall asleep. It can be a little difficult to squeeze some quality workouts into your day, but it doesn’t take that much. Try to get at least 20 to 30 minutes of aerobic exercise every day to improve your sleep quality. It could be something as simple as walking your dog down the street a few times a day or doing laps at the mall. Taking care of your body and health can help your body become tired at the end of the day and make falling asleep a little easier. If you are not moving your body enough, you may end up with much energy in the evening, making it more challenging to settle in for bed.
You have had one comfortable pillow since college that you can not bear to part with because you have not found another pillow that’s quite like it. Sure, it may be great, but if your pillow is not supportive, then it’s time to chuck it into the dumpster. One of the reasons many people don’t fall asleep is due to unsupported pillows. It all depends on how you sleep: if you sleep on your back or front, then you’ll need a thin but firm pillow; side-sleepers need thicker cushions to fill the space between their heads and the mattress. Alternatively, having too many pillows on the bed can also strain your neck muscles, preventing you from entering REM sleep. It is vital to invest in a good pillow that will contribute to your quality of sleep.
Not getting enough sunlight in the morning can impact your sleep quality.
Exposure to sunlight in the morning helps your brain to stop making melatonin so that you can wake up. That helps to improve your circadian rhythm so that you can feel more alert when you need to. It can be difficult if you have blackout curtains on your bedroom windows. Set your alarm, and as soon as it goes off, open all of your curtains. It can feel like a shock to your system, but it will get your body moving in the right direction. Alternatively, get some time outside before you head to work. Depending on where you live, it may require more effort in the winter months when it gets brighter later in the morning and earlier in the evening. You may need to shift your sleep patterns slightly to ensure you can get the sufficient sunlight required.
Checking the time in the middle of the night can slow down your ability to fall back asleep.
When people wake up in the middle of the night, their first instinct is to look at the clock to see how many hours they have left before they need to get up. That is a terrible habit to break, as you feel like you are preparing yourself. However, you’re making it harder to fall asleep. Doing the math on the number of hours you have left jump-starts the logic of your brain, which can be hard to turn off. Just don’t look at the clock if you find yourself awake in the middle of the night, and you’ll find it much easier to fall back asleep. It may be beneficial to reduce the number of clocks in your bedroom to limit the temptation. Also, be sure to move your phone away from your bed to resist checking the time.
Going from home to work and back again, you miss getting much sunshine in your day. That can lead to a vitamin D deficiency that throws your body for a loop. For one thing, vitamin D is linked to improved sleep quality. It’s recommended that you get at least 30 to 45 minutes of sunlight exposure outside to improve your sleep quality. You can go for a walk or sit on your deck, reading the paper. No matter how you do it, getting some is better than getting none.
Spending too much time alone can affect your ability to get sound sleep at night.
Studies have shown that depression, anxiety, and spending too much time alone can affect your sleep quality. It can be challenging to get out there when you’re feeling down, but maintaining your connections with others can help you get better sleep. Even if you can’t make a date to spend time with friends and take a trip to a place where there are lots of people, like a mall or a restaurant, it can be enough. However, if you do feel that your depression makes it difficult for you to leave your home, then it would be best to talk to your doctor.
Skipping your annual physical can result in worse rest.
Many of the bad habits mentioned above may be a struggle to deal with, but a more significant problem could cause your lack of sleep. By going to your physical every year, your doctor may be able to help you find the source of your sleep problems. It could be a thyroid issue, for example, or anxiety. It could also be the result of medications that you’ve been prescribed, so raising these concerns during your physical will make it easier for the problem to be diagnosed instead of struggling with it all by yourself.
Staying up too late can be a harmful evening habit.
Consistently staying up too late working or watching your favorite series can have adverse effects on your health. Doing so disturbs your sleep-wake cycle, and the continuation of this habit can lead you to develop insomnia. Once you do not sleep during the night, you might feel a stronger urge to nap during the day. Additionally, staying up late at night decreases your productivity. You may be able to accomplish much work done during the night, but you may feel equally tired and unproductive the next day. Rather than staying up late, you must maintain a proper work-life balance by working in the day and getting a minimum of eight hours of sleep during the night.
Drinking — or eating — caffeine whatsoever is a definite no.
Although commonly drunk throughout the day for energy, caffeine should be avoided at all costs in the evening. Caffeine is a natural stimulant that is found in tea and coffee. It can significantly interfere with your sleep. When consumed, it quickly gets absorbed into your bloodstream, when then works to keep your mind and body active. If you feel the need to quench your thirst, try reaching for some water instead. Adding caffeine to your body will signal that you are trying to stay awake, so it is vital to be aware of just how much caffeine is being added to your body and at what time.
Most of us enjoy a little channel surfing before bed. It is one of the top late-night activities, with many individuals having televisions in their bedrooms to lay in bed while doing so. The issue is that staring at a TV can result in chronic sleep debt. Not only does the screen light impact your body’s ability to wind down, but watching shows keeps your mind active. The choice to stay up late to watch one more episode on Netflix can contribute to your irregular sleep patterns. Try setting a limit for yourself on the number of episodes you will observe, or perhaps try recording your favorite shows or movies to watch at a better time.
Talking on the phone in the evening can hinder adequate sleep.
Our smartphones are an extension of our bodies at this point. While there are many ways in which smartphones are used to increase productivity, there is no denying the unknown and emerging ways they are also hurting our health. Not only can the small amounts of radiation coming out of our cell phones seriously throw off our sleep, but they can also cause headaches. Those who use their cell phones right before bed have more difficulty falling asleep and take a longer time to reach deep, quality sleep. While keeping in touch with business clients or loved ones is extremely important, it is also critical to know when to turn the phone off to ensure you are getting the quality sleep your body needs.
Being too hot or too cold will interrupt your rest.
Many people believe that the bedroom environment and its setup are critical factors in getting a good night’s sleep. One of those vital factors involves the temperature in your bedroom. Before winding down for the night and beginning your bedtime routine, be sure to check the temperature of your bedroom. The climate in your bedroom should be on the cool side before you close your eyes at night. Doing so will increase your chances of getting a healthy and uninterrupted amount of sleep every night. Ideally, your room should be between 60 and 67 degrees Fahrenheit for quality sleep. If your room is warmer than this and you are experiencing disrupted sleep, try adding this to your evening routine and see if your sleep improves.
Having a lousy bed quality is a red flag for restless nights.
Some people wonder why they always sleep better when they are staying in a hotel. Apart from ensuring a relaxing environment, your bed’s quality can play a massive role in getting sufficient sleep. Ensuring you have a quality mattress can allow your body, muscles, and even mind to wind down and relax at night. It can also limit the number of times you toss and turn that disturb your sleep cycle. You may also wake up feeling more refreshed and without back pain or stiffness. Besides, your bedding can enhance your quality of sleep. Your bed, mattress, and pillow can significantly affect sleep quality and joint or back pain. Try to invest in high-quality bedding and mattress every five to eight years. Doing so can drastically improve not only your sleep but your overall health as you will wake up feeling refreshed and ready to tackle the day.
Overthinking in the evening can linger into sleep quality.
One of the most critical components of quality sleep is getting your mind to relax and wind down. Stimulants such as caffeine can signal to your brain to stay active. Likewise, partaking in too much critical thinking, can have the same impacts. Whether you are working through a challenging business-related issue or talking through a tough life decision with your partner, your mind is required to think critically. Signaling the need to think critically hinders its ability to wind down and relax. That can mean that you might find yourself staying up later as you toss and turn in bed, and will leave you feeling exhausted in the mornings.
Not having a consistent alarm for the morning and night will cause for improper sleep.
A good night’s sleep is just as critical as regular exercise and a healthy diet. Poor sleep has immediate adverse effects on your hormones, exercise performance, and brain function. Quality sleep can contribute to your overall health. At some point, we have all experienced days that last longer than others and throw off any hopeful routine you may have. Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and bedtimes can aid in long-term sleep quality. Even on the weekends or vacations, you should attempt to go to bed at similar times. Doing so helps your body recognize that it is time to go to sleep and help you wind down quicker.