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.