Health

Simple Sleep Hacks to Help You Get to Sleep Faster

1. Read a Book Before Bedtime to Sleep Better We all read bedtime stories as children, so it’s a given that reading before bed can help… Trista Smith - June 15, 2022

According to Mayo Clinic, up to 70 million Americans deal with sleeping issues, and that is just the ones reported. Furthermore, insomnia symptoms occur in approximately 33% to 50% of adults in the United States. Plus, 10% to 15% have chronic insomnia disorder. Insomnia is one of the most common sleeping problems people have in this day and age, where people can’t fall asleep or stay asleep. Therefore, many walk around not having enough rest. It could be because of stress or worries plaguing people’s minds. However, people are more into their electronic devices, which interrupts their natural sleep cycle more than ever. Many Americans deal with insomnia instead of looking for ways to help them fall asleep more easily.

Unfortunately, lack of sleep can affect your physical and mental health — and shorten your lifespan. The length of time you’re asleep is also not as important as the quality of sleep you get, and eight hours of very light sleep isn’t as beneficial as a few hours of very deep sleep. Instead of continuing to have restless nights, here are 50 simple hacks to help you get to sleep.

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50. Drink Lettuce Water

Another way to fall asleep is by drinking tea made of lettuce and hot water, according to a TikTok posted by user Shapla (@shapla_11), which has been liked 1.5 million times. Put some romaine lettuce leaves in a mug, fill it with hot water, and drink before going to bed. (Shapla adds non-caffeinated tea to enhance flavor.) Researchers have examined the effects of romaine lettuce on sleep, although it sounds a bit strange. As it turns out, it works. Lactucarium, a compound with a similar structure to opium, is present in lettuce. It’s what gives it sedative properties and makes you drowsy. If lettuce water sounds gross to you, you can also buy it in capsule form from a health food store.

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49. Check Your Cortisol Levels

Stress hormones like cortisol provide us with energy throughout the day. We should have the strongest levels of this hormone in the morning, which helps us wake up and get moving. As the day goes on, it will gradually decrease, reaching its lowest point in the evening when it’s time to go to bed. Melatonin and cortisol are inversely related, meaning the more cortisol in our system, the less melatonin. Sleep requires melatonin, so if cortisol production persists at a steady pace throughout the day, we won’t be able to get to sleep at night. When you have a stressful day, you will produce too much cortisol. Chronic stress, deadlines, and arguments all contribute to elevated cortisol levels. If you don’t control your cortisol levels, you’ll have trouble sleeping! Get your cortisol levels balanced with these quick-acting tips. Consume foods that decrease cortisol levels, such as dark chocolate, bananas, pears, green tea, probiotics, and water. Take supplements such as fish oil and ashwagandha.

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48. Promise Yourself a Reward in the Morning

We love this hack because it’s the most fun. By promising yourself a reward in the morning, you can trick yourself into going to sleep! Choose a reward for yourself to enjoy in the morning. As an example, you might challenge yourself not to press the snooze button, and then reward yourself for succeeding. It may be as simple as taking five extra minutes in the shower or having your favorite breakfast treat. Alternatively, you can use this hack to reward yourself over time. You can reward yourself for achieving a goal, for example. No matter what your goal is, or what time period you plan to measure it (one week, one month, etc.), pick a goal, set a time limit, and treat yourself if you succeed.

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47. Don’t Stress Before Bedtime

Are you still worried about work, family issues, or the score of the latest game? The more stressed you are, the later your bedtime will be. You can’t relax and shut out the world if you’re worried about your day or what’s going on in your life. You may not even be able to wind down adequately at the end of the day if you are stressed in the evening. While a small amount of stress can be helpful in keeping us alert and energetic, too much of it can make us anxious and cause insomnia. After a stressful day at work, do something fun in the evening to help you relax. Taking your pet for a walk, enjoying a hobby, and spending time with loved ones are just a few ideas. Consider what triggers your stress responses and try to avoid them.

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46. Get a Mattress Pad

If you’re having trouble sleeping, it could be your comfort level that needs adjusted. Try a mattress pad! Mattress pads are like thermostats for your bed. There are even models that can heat one side and cool the other. A touch of a button keeps you comfortable all night long! One of the things we love most about this technology is that you can set the exact temperature you want. Using a mattress pad will help maintain your preferred temperature all night long. This means you won’t wake up sweating or shivering because your bedroom’s temperature changed during the night.

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45. Paint Your Bedroom a Calming Color

If you’re having trouble sleeping, think about what colors you’re surrounded by! You may be surprised to learn that the color of your bedroom can affect your sleep. Those who sleep in a blue-painted bedroom at night get the most sleep, according to a study conducted by Travelodge. Generally, they get 7 hours and 52 minutes more than other colors on average, according to the study. Throughout nature, blue is a prevalent and calming color, since it is the same hue as our skies and oceans. Other sleep-promoting colors include earth tones and muted shades of green, yellow, orange, gray, coral, and beige. Stay away from bold, bright colors for your bedroom.

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44. Go Camping or Sleep in the Great Outdoors

Getting outside for a camping trip or a night under the stars is not only fun, but it has many positive health benefits. Our bodies are fueled by something called a “circadian rhythm“, which we’ll talk more about later. This circadian rhythm is what determines our body clock. The brain produces sleep-inducing chemicals after the sun sets. At sunrise, the opposite occurs. Today’s late nights and early mornings can throw this out of whack. By going camping or sleeping in the great outdoors, you can set your sleep cycle to follow the natural rhythm of day and night, including the rising and setting of the sun.

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43. Do a Headstand (No, Really!)

You may think it’s silly to get up and do a headstand if you have been lying awake for hours with no luck falling asleep. Even so, one of the most effective things you can do to get a good night’s sleep may be to flip your perspective… literally. According to a 2004 study published in the journal Applied Psychophysiology and Biofeedback, certain poses have shown to be highly effective for people who are having trouble sleeping. A headstand circulates fresh blood to your brain, specifically the pituitary and hypothalamus, which are connected to the master glands. Detoxifying the adrenal glands helps expel negative thoughts and promotes more positive thinking, according to experts.

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42. Stop Using a Sleep Tracker

Doesn’t matter if it’s from Apple or Android, if you wear a fitness tracker to bed, it might be giving you trouble falling asleep. About ten percent of Americans use a fitness or sleep tracker every night. The use of a sleep tracker generally allows its users to gain insight into their sleeping patterns. This includes their total time asleep, how many times they’ve woken, and even if they sleep talk. Shouldn’t that help with sleeping better? Well, not really. Researchers found that those who tracked their sleep were likely to feel pressured to get adequate sleep – and reported elevated levels of anxiety. Because of this, they may have exacerbated their inability to fall asleep. This condition is known as orthosomnia, or the preoccupation with perfecting or improving sleep data. Put the tracker on the charger if you can’t sleep.

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41. Put the Vape Pen Down

As much as going to bed may make you stressed, it is not a good idea to use a vape pen or smoke when it is bedtime. Nicotine is not only a stimulant that keeps you awake, it could even impair your sleep quality once you finally doze off. According to a new study, those who smoke cigarettes or use vape pens are four times more likely than nonsmokers to feel unrested after a night’s sleep. Researchers report that smokers spend less time in deep sleep and more time in light sleep than nonsmokers, with the greatest differences being found in the early stages of sleep,.

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40. Make a To-Do List to Clear Your Mind

We live in a 24/7 culture where our to-do lists appear to grow constantly and cause us to worry about unfinished tasks at night. This could be a huge reason you’re having trouble unwinding! A good sleep hack is to make a to-do list for the next day as part of your routine. The Journal of Experimental Social Psychology published a study finding that writing a to-do list before sleep helped a group of volunteers sleep significantly faster than those instructed to create a list of tasks they had completed during their day.

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39. Keep Pets Off the Bed

Does Fido sleep on the bed with you? As pet parents, we understand how tempting it is to let your furry friend sleep with you in bed. Humans love having their pets with them, especially at night when you like to cuddle them. However, due to our different sleep schedules, you might want to keep your pets off the bed if you are having trouble sleeping. Although pets sleeping in your bed is not necessarily unhealthy, they may disturb your sleep by moving, scratching, and barking. Pets, including dogs and cats, do not sleep continuously and will get up and step on people as they walk on the bed. The result is fragmented sleep.

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38. Change Up Your Sleep Position

Counting sheep not working? If you’re having trouble falling asleep, you need to ask yourself if you’re actually comfortable while in bed. In the event that you are unable to fall asleep, then you might want to consider trying a different position when you rest. Changing from one sleeping position to another can be a challenge, regardless of whether you sleep on your back, your side, or your stomach. Over 55% of people sleep on their sides, 38% sleep on their backs, while only 7% sleep on their stomachs. Although there is no one-size-fits-all way to lay, you can set yourself up for success by understanding your preferred sleeping position.

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37. Try Acupressure Techniques

Some cultural practices are still around for a reason! Acupressure is an ancient Chinese non-medicinal treatment that involves applying pressure to certain points on the body in order to promote sleep. The process is similar to acupuncture, but without ever getting deeper than the skin. The goal of acupressure is not to reset your pressure points with needles, but to massage them without harm. The pressure points you focus on determine how your body reacts to acupressure. You can have acupressure performed by a professional, but you can also stimulate pressure points on your own without leaving your bed.

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36. Trick Yourself Into Sleeping

It sounds silly, but it’s a tried and true method. We all know that if you want something bad enough, it might not happen…including sleep. When you try to force yourself to fall asleep, your chances of succeeding drop dramatically. To increase your chances of sleeping successfully, practice paradoxical intentions. Rather than forcing yourself to sleep, you try to stay awake. Based on the theory that putting pressure on yourself to fall asleep results in stress and anxiety, which prevent you from relaxing and falling asleep. Despite mixed results, some studies demonstrate that people who use this method tend to fall asleep more quickly.

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35. Limit Your Alcohol Consumption Before Bed

Yes, a nightcap, a last glass of wine or a beer before bed may help you drift off to sleep. In reality, however, people may not realize how it causes them to lay awake at night – or worse, cause them to have serious sleep problems. There is no question that alcohol is a sedative; however, its presence as well as its subsequent wear off may result in a variety of unpleasant side effects. If you drink a lot before you go to bed, it’s possible that you will experience fragmented sleep and insomnia as a result. As an alternative, make sure you haven’t consumed any alcohol at least a couple of hours before it’s time to wind down for the evening.

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34. Keep a Gratitude Journal

Concerned about the state of the world today? If you’ve been having trouble falling asleep, a bit of gratitude might be the thing you need to finally rest up! Many studies have shown that the feeling of gratitude is directly connected to feelings of well-being, which can lead to feeling calmer and the ability to fall asleep. A leading expert on the science of gratitude explains that practicing gratitude has many positive effects on our lives. Several of the benefits include the reduction of blood pressure, the reduction of depression and anxiety risks, as well as the improvement of sleep. Keeping a gratitude journal can be a worthwhile idea. There’s no right or wrong way to do this, but you can start by jotting down a few things you’re thankful for each week. Eventually, you will incorporate this habit into your bedtime routine and you will feel much better!

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33. Don’t Send Emails at Night

Have so many deadlines you can’t see straight? Is your boss sending you work after-hours? You may be having difficulty sleeping due to the fact that you have been checking and sending emails later at night. Being faced with another decision every time you read a new message, checking your emails after-hours is keeping your mind active and taking time away from family time, social time, and probably bed time. As a result, it’s recommended that you don’t read or send work emails after a certain time in the evening. The solution is to make sure that all business tasks are completed before the evening and setting healthy boundaries with your workplace. By doing so, you will be able to de-stress from your busy day and get to bed on time.

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32. Practice Visualization and Imagery

Do you have a “happy place?” That place may be the key to getting a better night’s sleep. Before you retire to bed at night, do some mental exercises such as imagery and visualization to relax your senses. When practicing imagery, visualize a peaceful or happy memory from your past. Take in every detail. When you can’t think of anything, imagine yourself strolling along the beach or floating in the sea, lying by a babbling brook, or admiring a sunset. It is highly recommended for people who have difficulty sleeping that they practice imagery and visualization exercises before going to sleep.

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31. Perform a Body Scan

If you’re having trouble sleeping, try checking in with your body and performing a body scan. Despite sounding a bit medical, a body scan is a relaxing technique you can try before bedtime to help promote better sleep. When you do a body scan, you become aware of your body parts and bring your intention to each one. Start by getting comfortable and relaxed by lying down. Focus on one area of your body until it becomes completely at ease, beginning with your head. Be mindful of any uncomfortable sensations you feel. Focus on them and breathe through them. Imagine your body’s tension evaporating into the air through your breath. Continue to the right side of your body, allowing your shoulders to relax before moving on. Check in with your body after 10 to 20 minutes to see if you feel completely relaxed. Soon, you’ll feel your body start to drift off into slumber.

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30. Try Lavender for Better Sleep

People have used lavender for centuries as a “cure-all” for whatever ailments they had. Nevertheless, science proves that there is one thing that lavender is beneficial for, and that’s helping you to fall asleep. Lavender oil, specifically, has been shown to help people fall asleep, and it can improve both the length and quality of a person’s sleep so that you feel more refreshed the next day. Lavender works on calming the central nervous system and promotes the slow-wave sleep produced by the brain. The great thing about lavender is that you can incorporate it in different ways into your life. You can use the oil in diffusers in your bedroom, apply it directly to the skin, or use a few drops in a hot bath right before bed.

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29. Avoid Bathroom Trips

It’s always important to stay hydrated throughout the day, so much so that people keep a glass of water by the bed at night to take a sip in the middle of the night. However, drinking too much can actually be detrimental to the quality of your sleep. Waking up in the middle of the night to go to the bathroom has a name, “nocturia.” It disrupts the sleep cycle and decreases the amount of sleep you get and the quality of your sleep if you find it challenging to get back to sleep. You can drink a small glass of water to get you through the night, but you can combat this by staying hydrated throughout the day, reducing your need to drink water right before bed.

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28. Pick the Perfect Pillow

One of the secrets to a good night’s sleep is having the right pillow. After all, you’ll be spending about eight hours with it, so you should consider and try to find the most comfortable for your sleep style. Look at the fill of a pillow; the options are usually down, polyfill, wool, latex, cotton, or memory foam. Then look at the fill weight; light-weight pillows are easier to move around, while heavier pillows will stay in place. Then look at pillow sizes; a standard pillow is usually what most people go for, but you can always go for larger, as long as it keeps your body in its natural alignment. The thickness of a pillow will also play a part, especially for your neck support. It’s best to try out several ones to see which ones are most suitable for your comfort.

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27. Do Relaxing Games Before Bedtime for Better Sleep

Although it’s always best to keep all electronic devices away from you in bed, if you find that you can’t quit your habit, then there are some things you can do to help you fall asleep. There are some calming games that you can play on your phone or tablet that will help you fall asleep at night. Therapeutic in nature, they don’t gauge your attention too much and can help you relieve stress and ease anxiety so that your brain reaches a calmer state. Games like these don’t require a lot of thinking, so you can complete them effortlessly. Engaging your brain in something that takes a lot of effort will actually cause it to wake up more. Instead, consider these ten games before bed to help you sleep at night.

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26. Drink Warm Milk Before Bed

Many people have heard the adage about giving children warm milk before bed to help them fall asleep, but it’s not just an adage; it works. Science has shown that a small glass of warm milk before bed can actually help you fall asleep. Experts conducted a test in a hospital’s heart unit, and those patients who drank warm milk and honey for three days demonstrated improved quality of sleep. Milk contains tryptophan, which helps improve sleep as well as mood. It enables the brain to produce serotonin and melatonin, which control mood, memory, and falling asleep at night, respectively.

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25. Hide Your Clock to Sleep Better

Everyone has a clock by their bedside, which helps people get up in the morning. However, if you deal with insomnia, it can worsen your sleep quality. When people have a hard time falling asleep, they check the clock to see how much time has passed, which can increase your anxiety when it comes to falling asleep. Moreover, by doing this every night, they’ll get their body into the habit of decreasing the quality of sleep exponentially. It would be best to remove the clock from beside your bed altogether or turn it around so you can’t see what time it is.

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24. Get an Easy Ear Massage

Massages are known to help the body relax, and they can remove or reduce any tension you’re carrying around so that you can feel more at ease, and it’s no different if you’re trying to fall asleep. But instead of having a personal masseuse in your home to help you take your trouble away, there’s one simple trick you can exercise to help you get to sleep, and all it takes is two fingers. An acupressure spot behind your ear is the trick to helping you fall asleep. By rubbing the ridge of your ear for a few minutes, you can feel relaxed and even sleepy in a few minutes.

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23. Eat Breakfast Every Morning

When you’re living a busy life, it can be difficult to take care of yourself properly. You either grab the easiest or quickest thing you can get your hands on or neglect it altogether. One of the most important things that people forget at the start of their day is breakfast, and that’s a problem. That’s because breakfast provides the boost of energy you need to start your day after being asleep for eight hours. Studies show that food is closely related to your circadian rhythm, so your rhythm is off if you skip the day’s first meal.

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22. Try ASMR to Sleep Better

Many people have heard of ASMR but are not entirely sure what it is. It’s a sensory phenomenon where certain sounds played through headphones can give you a tingling sensation across your scalp. This can be a little alarming the first time you experience it, but people have stated that it’s actually quite calming. It can be any sound, from the crinkling of plastic to mere whispering. Because it has a calming effect, many people are also using it to help them fall asleep at night. Many people turn to ASMR videos online or listen to audio recordings for ASMR purposes.

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21. Avoid Intense TV Shows Right Before Bedtime

People commonly use television to help them fall asleep at night, but studies show that this can do more harm than good. For some, it does provide some white noise that can help people fall asleep, but on the other hand, it’s not exactly a healthy habit to get into. In fact, watching television late at night disrupts your internal clock because it forces your brain to pay attention to something. You should be spending that time trying to sleep rather than watching the news or something riveting. Watching TV shows with intense material can actually disrupt your sleep because of their intense imagery.

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20. Soak In the Morning Sunlight

It may sound strange to hear that morning light is essential to help you fall asleep, but it’s true. Many people rue having to wake up in the morning when the first signs of dawn peek through their windows. However, your body must sync up with the presence of natural sunlight in order to keep your circadian rhythm in check. By exposing yourself to sunlight in the morning, you’ll jumpstart your body and help it to feel more tired when the sun goes down.

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19. Listen to Calming Music Before Bed to Sleep Better

Music can have a tremendous impact on a person’s mood. So it shouldn’t be surprising that music can also help you fall asleep. But we’re not talking about your favorite songs; musicians design specific melodies and rhythms to help you fall asleep, such as lullabies and gentle rhythms. It can help you fall asleep, but it can also decrease the amount of time it takes for you to fall asleep. Music can decrease cortisol, which is a stress hormone, and less stress means that your body is more prepared to be in a relaxed state. When listening to music, heart rate tends to go down, blood pressure also goes down, and breathing tends to be slower. Keep reading for more simple sleep hacks so you can get some rest.

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18. Shut Off Your Electronics

People believe that using their phones before bed helps their brains become more tired to fall asleep more quickly, but it does the opposite. Electronic devices emit blue light, which keeps the brain attentive. So while you think you’re helping yourself fall asleep, you’re making your brain remain more alert for much longer. It’s best to stop using electronic devices at least 30 minutes before bed to give your brain time to adjust to being without light to prepare for sleep.

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17. Eat Honey Before Bedtime

A little dab of honey will do you when it comes to sweetening your tea, but did you know that it can actually help you fall asleep at night? Science has shown that honey helps your brain release melatonin, a hormone released by the brain when you’re sleeping. It has to be raw, unfiltered honey so that you’re receiving the other benefits it provides. However, keep in mind that you shouldn’t overdo it with the honey. Just one or two teaspoons is enough to help you; you don’t need to start spiking your blood sugar right before bed.

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16. Nap Wisely to Have a Good Night’s Sleep

It’s easy to feel groggy throughout the day, especially if you have a stressful day, so there’s nothing wrong with taking a nap. The problem lies in people not knowing how to nap properly. There’s actually a science that can help you get the most out of closing your eyes for a few minutes without waking up completely groggy and not wanting to get up. We call it the power nap. These are naps that last only 15 to 20 minutes. They allow your body and mind to recharge quickly so that you can wake up refreshed. Any longer than that, and you jumpstart an entire sleep cycle that can be extremely difficult to wake up from.

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15. Do Stretches Before Bed

Doing stretches right as you wake up in the morning is a great idea so that your muscles are ready to work for the day, but it’s also not a bad idea to do stretches before bed. Think of it as a “cool down” for the end of the day. Stretching relieves any muscle tension you may still have lingering before bedtime and prevents any muscle cramps while you’re sleeping. You can focus on how your body feels and breathing instead of dwelling on matters outside of your control.

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14. Snuggle Under a Weighted Blanket

If you haven’t noticed that there has been an influx of weighted blankets in the market, then you haven’t been paying attention. Weighted blankets have been the new cure for those who suffer from insomnia, anxiety, or depression. It’s similar to being hugged, which can have a calming effect on the body. So having this pressure on your body while you’re sleeping can help you feel safe and secure. Studies have shown that people who sleep with weighted blankets also tend to move around less during their sleep, thereby increasing their deep sleep periods. In turn, this improves the overall quality of sleep throughout the night.

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13. Cut Out Late Night Snacking

The kind of food you eat can affect the amount and quality of sleep you have. For example, spicy food right before bed isn’t a good idea because you’re likely to have heartburn throughout the night. However, eating late at night is not a good idea. It jumpstarts your body’s metabolism to be ready for “something” instead of preparing for bed. But there are some foods that you can eat that will actually help you fall asleep, such as a small glass of warm milk (as discussed earlier) or a light carb-filled snack such as crackers.

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12. Eliminate Bedroom Clutter

Cleaning up your bedroom is generally a good idea so that you can always find what you’re looking for, but it can also help out your mental state when it comes to going to bed at night. Having bedroom clutter can negatively affect your brain because you’re always going to see it, and it’s going to be at the back of your mind that you need to get it done. Moreover, the longer you wait to put it away, the more anxiety you’re going to have for long periods. That’s why it’s best to put away your clothes and other things as soon as possible and not wait until later. By taking care of it sooner, you have reduced the amount of anxiety you have in a room.

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11. Sleep In a Cold Room

The next time you head to the thermostat to turn it up before bed, then you might want to hold off. Science has demonstrated that it’s easier for people to fall asleep if their bedrooms are cold, and a cold room helps people fall asleep faster at night. Why? Because your core body temperature naturally falls a degree or two when you’re sleeping, so dropping the temperature in your room will help your core do that much faster. This sleeping trick also helps people with insomnia because those who do tend to have higher body temperatures, too, so keeping it down will help them drift off more easily.

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10. Wear Socks to Bed to Sleep Better

Did you know that wearing socks to bed can actually help you fall asleep much faster at night? This sleeping hack follows the same principle we mentioned above; by assisting the body in cooling itself faster, you’ll find it much easier to fall asleep. Putting on socks before bed can improve this process by opening up the blood vessels to release internal heat. So what kind of socks should you be wearing to bed? You should go for loose-fitting socks that don’t have any tight spots around your feet or ankles. Natural fibers such as fleece or Spandex work well because they don’t constrict against the skin.

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9. Eat a Banana Before Bedtime

Fruits are not only good at keeping the doctor away but did you know that they can also help you fall asleep? Bananas, are known to reduce stress, relieve muscle cramps, and help your body regulate its sleep-wake cycle to improve your sleep quality. Just a medium-sized banana is enough for you to experience the difference. Not a fan of bananas? Other foods can help you achieve the same effect, such as tart cherries, beans, and chamomile tea. Of course, you should discuss any dietary changes with your doctor first to ensure that you’ll benefit from these foods instead of harming your overall health.

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8. Try a Hot Bath Before Bed to Have Better Sleep

Most people shower in the morning before they go to work as a great start to their day, but did you know that a hot bath can have the opposite effect on your body? Scientific studies have shown that having a hot bath 90 minutes before your bedtime can significantly decrease the amount of time it takes for you to fall asleep. The hot water actually changes your body’s core temperature to lower it by the time you get to bed. Furthermore, this drop in temperature signals your body that it’s time for bed.

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7. Have a Cut-Off Time for Caffeine Use

Caffeine is excellent at getting you up in the morning, but it’s not great for your overall sleep cycle, especially if you’re drinking coffee throughout the day. It takes about six to eight hours for caffeine to leave your system completely, so if you’re drinking coffee after 2 in the afternoon, you will have difficulty falling asleep. Drinking caffeine has also been shown to reduce the slow-wave sleep period, which means you’re not getting as much deep sleep as your body needs. It would be good to limit the amount of caffeine you have in a given day, especially cutting caffeine off around noon.

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6. Exercise In the Morning Instead of at Night to Sleep Better

Many people argue over the best time to work out during the day. People who go for nighttime workouts say that it helps them fall asleep faster, while those who go for morning workouts say that it boosts metabolism. So who’s right? Actually, neither. The time of day doesn’t make a difference; the routine determines how well it works. Pick a time and stick with it. If you workout at random times of the day, your body isn’t getting into the habit of exercising, so it never knows what to prepare for. However, if you exercise at the same time every day, your body knows exactly when it’s going to happen and will prepare itself accordingly.

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5. Set an Alarm to Go to Bed

Just as your body is prepared to wake up in the morning at a particular time when you have an alarm set, you can train your body to do the same thing in order to get ready for bed. Start setting a sleep alarm, so you force yourself to put everything down and get into bed. Repeating this process regularly will train your brain to prepare for sleep, making it easier to fall asleep at night. It’s best not to use the same sound you use for your morning alarm, as this can confuse your brain and prepare for the day instead of the opposite.

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4. Stop Doing Homework or Projects in Bed

If you really want to fall asleep, please put the homework and other projects you have aside. Your bed should only be for sleeping, not getting work done. There are three main reasons you shouldn’t do work in bed. One, being in bed limits your focus. You’re getting nice and warm under the covers, so you’re not going to have the attention you need to dedicate to your projects anyway. Secondly, your bed doesn’t afford you the amount of space you need to be productive anyway, so you’re still not going to get as much work done. Thirdly, you’ll harm your chances of falling asleep because you’re forcing your brain to be awake instead of preparing for bed.

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3. Sleep in a Dark Environment

Light is one of the most important factors when it comes to regulating your circadian rhythm. When it’s light out, you have more energy; when it gets dark, your body prepares for sleep. That’s why during winter, when the sunlight hours are shorter, you may feel more tired than usual. However, with the advent of modern electricity, the human body feels more alert than before long after the sun goes down. Furthermore, because people keep electronic devices in their rooms that add more light to the atmosphere, they can have more difficulty falling asleep. The way to combat this is to keep your bedroom as dark as possible.

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2. Try 4-7-8 Breathing Methods For Better Sleep

Breathing is an essential part of controlling your stress and anxiety. It’s why you focus on your breathing during yoga; by slowing it down and taking deeper breaths, you’re increasing oxygen to your brain to feel calmer. You can implement those same methods when lying in bed to help you fall asleep much faster. One of these breathing methods is the 4-7-8 method. To start, inhale through your nose for a slow count of four. Hold your breath for about seven seconds, and then exhale slowly for eight seconds through your mouth. Try to practice these breathing methods regularly so that you don’t have to dedicate too much thought to it while lying in bed. Repeat for at least four cycles, and you should start to feel more relaxed.

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1. Read a Book Before Bedtime to Sleep Better

We all read bedtime stories as children, so it’s a given that reading before bed can help your mind relax before bed. There are several reasons why it works; it reduces stress and anxiety, it can make you more creative the next day, and it decreases the amount of time you spend in front of blue light. Reading can help improve overall concentration when completing tasks throughout the day. Why? Because you are training your brain to process information more slowly.

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People Who Had No Shame When They Were Caught for Their Nasty Habits

Bad habits are extremely difficult to break, and it takes a lot of willpower to stop having them as part of your life. Unfortunately, once they’ve… Trista Smith - June 9, 2022

Bad habits are extremely difficult to break, and it takes a lot of willpower to stop having them as part of your life. Unfortunately, once they’ve been instilled into your everyday life, you may not know how to function without them. They become that itch that you absolutely have to scratch. But these bad habits are something else entirely: they’re downright disgusting. And there are some people who have no shame whatsoever when it comes to continuing these bad habits. Keep in mind that some of these stories do involve bodily fluids, so if you’re squeamish, this article may not be for you.

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50. That’s Not Supposed To Be A Snack

Picking at your acne is a really bad habit because it leaves scars all over your skin. What you don’t expect is that some people… “treat” themselves to the contents of their pimples for some reason. Just thinking about it is making me gag because that stuff is literally bacteria in your pores that’s being eaten. Why would anyone think that’s a good idea to put in their mouth? A better question is what would make them want to try it in the first place? There are far better snacks that are edible and healthy for you.

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49. Russian Roulette With the Fridge

We’re not really sure what that is when it comes to health or what it has to do with keeping urine in the fridge, but you can bet your bottom dollar that it’s not a good idea to want to stay over at this person’s house anymore. It might have been a better idea for this Reddit user to have started bringing his own beverages (BYOB) when they went to this friend’s house to avoid the unusual decision of what to drink from the fridge. Keep reading to discover the worst gross habits and dirty hygiene revealed by Reddit users.

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48. Saving For Later?

Maybe the person in this story was thinking of donating to a sperm bank so that he could collect one big fat cheque… but that would be wishful thinking. It’s not as if the stuff stays fresh for very long after leaving the body, and there would probably be absolute shock on the face of the person at the front desk, watching this guy bring in all these bottles. What’s worse is that because no one asked him why he was doing it, he probably thought it was completely normal.

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47. It’s Not Supposed To Go Back Down

There are sometimes unfortunate circumstances where you have something stuck in your throat and you need to get rid of it. Most people would cough it up and spit it onto the ground. Gross, but it gets the jobs done. Apparently, this person wanted a second go-around and sucks their loogies back up. Maybe it’s out of embarrassment? Because no other reason you could possibly think of makes sense. I would have to say that this is absolutely 1000% times worse than people who eat their boogers.

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46. Wash Your Bed Sheets

Not many people wash their bed sheets as often as they should, probably because it’s a hassle to get all of those bed sheets into the washing machine and put a new set on the bed. But most people, once they’ve got something gross on their sheets, wouldn’t hesitate to get them off so that they can sleep in a clean bed. Not this guy: he just leaves his mess behind right on the bed skirt, probably because he thinks no one else can see it. We can only hope that he reads this story, realizes it’s about him, and takes some action to put everything in the wash.

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45. Putting Non-Food In Your Mouth

When you find a hair in your food, most people feel a little grossed out and try to get it out of their meal as quickly as possible. Or worse, when they take a bite and end up with a hair in their mouth. It can be a gross feeling, but not for the subject of this story. He purposely goes out of his way to pick up the clumped hair from the bottom of furniture legs and puts it in his mouth to eat. Most people with cats hate hairballs, but this guy was trying to make his own, it seems. Keep reading for other dirty habits that will make you gag.

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44. Chewing On Her Entire Hand

It’s difficult to understand what her circumstances are that would lead her to this kind of bad habit. This wasn’t just chewing on the skin, as the Reddit user explained that her entire arm was raw. It’s possible that it was a medical condition and because of her circumstances, she couldn’t take care of it with professional help. To be frank, it’s not disgusting at all compared to some of the other stories in here, but it’s definitely a little on the squeamish side.

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43. Crunchy Frozen Delights

It’s one thing to eat your boogers, but it’s something else to go out of your way to prepare them. This Reddit user shared a story about their 5th grade teacher when the latter was a kid: he would go out of his way to get some tin foil, put his boogers on them and then pop them into the freezer to chill them. Like he was preparing a tray of popsicles. What this story needed was some adult intervention to tell this kid that this kind of behavior was gross.

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42. Multi-Purpose Eating Utensil

Forks are for eating food, and that should be their only purpose. Beard combs were invented for a reason, but this person apparently didn’t have one on hand at the time. Fair enough, but it wasn’t as if his beard required any grooming then and there. He could have waited a few seconds to get to the bathroom and get his beard in order instead of using the fork he’d just eaten with to comb through his beard tangles. At least a pair of eyes on him made him self-conscious enough to be more mindful in the future.

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41. Being Super Flexible To Be Gross

Being able to get one of your toes into your mouth is hard enough; this person had the flexibility to get their toe into their mouth and chew off their toenail. Now, in general, toes and feet are usually pretty dirty, unless they’ve just been washed. So imagine how much bacteria that person put into their mouth while biting their toenails off. The addition of the sock fuzz makes this story even more repulsive, because it seems like he wouldn’t care about putting that stuff in his mouth either.

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40. You Are Not A Cat, Sir

You wash your face (and the rest of your body) with soap and water. Not saliva. Saliva is meant for the digestion of food and possibly spit-shining shoes. Otherwise, it’s not exactly considered a cleaning agent, especially for your skin. Maybe this person had just lived with too many cats growing up and didn’t know that their principles didn’t apply to humans. Blaming it on how he was raised can only go so far, especially when you become an adult. By that point, you should have learned how people really clean themselves.

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39. Spit Is Not Soap

This is another story of someone thinking that the spit in their mouth is just as good as other things that are typically used on the skin. Instead of soap, this person thinks that saliva makes a great moisturizer for his hands and spits on them regularly when they start to feel dry. One can hope that he grew out of this bad habit eventually, because in the working world, no one would want to shake his hands if they saw him doing this. Keep reading for other gross habits that people actually admitted to doing!

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38. Ear Wax In A Drawer For Two Years

Although it’s not recommended to use Q-tips in your ears, people do it anyway. And the best place to put them after you use them is in the garbage. Finding an entire drawer filled with two years worth of used Q-tips is simply… baffling. Did this person not have a garbage can in the bathroom or were they really just that lazy? Of course, they had no explanation for their actions so maybe we’ll never get a true answer as to what they were thinking when they did this.

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37. Not The Target He Was Going For

Not exactly a gross story, but it’s the results that sickened this person out. Spitting on the street is mostly just bad manners, and just a tad gross. Being spit on the face is not only humiliating, but feeling the hot liquid running down your face adds to the grossness factor. For this Reddit user, it was obviously a traumatizing experience, as it would be for anyone. It could have been worse: she could have had her mouth open while saying hello.

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36. Who Needs A Tissue When The Sidewalk Will Do?

Whether you’ve got allergies, a clogged nose, or just boogers, most people would reach for a tissue to deal with any of these problems. It would be the polite thing to do, after all. But not for this person. Maybe he hadn’t heard that tissues had been invented already or maybe he just didn’t care, but he deemed it fit to just empty the contents of his nostrils onto the street where he saw fit. A shame to anyone else who accidentally stepped into the mess he left behind on the ground.

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35. Not Putting The Spice To Good Use

Curry powder is meant to be used as a seasoning in food, not as… whatever this person was using it for. What makes this worse is that they didn’t even think to just spit it into the sink and rinse out their mouth instead of staining several towels over time. Because curry powder is extremely difficult to wash out of fabric if you’re not using strong detergents. This story can definitely double as a “weird things hotel housekeepers have found in hotel rooms,” to be fairly honest.

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34. His Daily Dose Of Protein

Canned dog food is made to look enticing on television so that dog owners are more likely to buy it. Of course, the dog food you buy looks nothing like it, and it smells even worse when you open the can. In fact, the smell can be downright nauseating. So either this guy was extremely hungry and couldn’t wait to dig in or his nose was completely broken and thought the food he was digging into was pretty tasty. It’s unfortunate that he had to stink up the entire bus with his meal, though.

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33. Putting That Back Where It Came From

Snot is meant to come out of your nose, into a tissue, and then be discarded. It’s a way for your nose to get rid of bacteria or other offensive material that it no longer wants. So it’s counterproductive to try and put all of that snot back into your nose because it’s just going to come right back out again. The nose isn’t exactly a sturdy storage vessel for… anything. Honestly, he was better off leaving the snot on his leave than trying to make it disappear.

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32. One Step Closer To Becoming A Vampire

Everyone has tasted a little of their own blood at some point. It’s natural when you get a cut on your finger that you’ll suck off a little of the blood to help stop it bleeding. This guy takes things a little to the extreme, though. He’ll go out of his way to taste some of his own blood, no matter where the cut is on his body. It’s not gross but it’s also not very sanitary, depending on how he got the cut in the first place. Keep reading to learn more disgusting habits and bad hygiene.

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31. Getting Things Between Your Fingers You Should Leave Alone

Yup. This Reddit user is talking about exactly what he shouldn’t be doing. It’s always recommended that you wash your hands after you use the bathroom because of how much urine and fecal matter might be on your hands, but this guy doesn’t follow that advice whatsoever. In fact, he makes it worse. I really hope he does wash his hands afterwards or else the interior of his home must light up like a Christmas tree when a black light is turned on.

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30. Pubic Hair Picking

To be fair, ingrown hair can be itchy and painful. And if left too long, it can actually develop an infection because your skin will try to wall it off. So although it’s a bit gross, this Reddit user is actually taking care of a problem before it becomes more serious. Still, it’s concerning how much time this person actually spends picking out hair, especially in that area of their body. At least their grooming is keeping them educated about the health of that area so that they’re aware if something suddenly goes wrong.

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29. Saving For A Rainy Day?

Some people collect pennies. Others collect stamps. Some people collect paintings of clowns. But there is no rhyme or reason why this person would want to collect bottles of urine and keep them under their bed. It’s not as if they serve any purpose and the smell alone must be horrendous. Wouldn’t it be more work to find and fill a bottle than to actually just go to the bathroom? This seems less like laziness and more like an obscure obsession with their pee. And what happens when they run out of space under their bed?

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28. Wicking Away The Sweat

People take for granted just how comfortable they really are. They never truly understand what other people go through on a daily basis and many of them never will. This Reddit user’s suggestion for how to keep their boobs nice and dry seems a little gross, but it’s actually not that bad of an idea. Likely, you may never have known how people with large chests stopped the sweat from chafing their breast tissue against each other until now. The real question is whether she actually washes that sock afterwards or keeps using the same one. Then this story might be more gross.

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27. Taking Your Business Outside

Before there was indoor plumbing, people had to go to the outhouse. And before the outhouse, people would just do their business outside. With the advent of sinks and toilets, you would think people would be more thankful that they have better ways to stay clean. Not this person. They decided that it would be best to go back to the old ways and resort to taking a dump in the backyard. Even worse is that they put the poor dog in the crosshairs of his family to receive the blame when the dog hasn’t even done anything wrong.

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26. Supposed To Be For Washing Hands

Most people follow the same cleaning regimen: you go to the bathroom and after using the toilet, you wash your hands in the sink with soap and water. This Reddit user seems to skip the first step and goes right to doing their business in the sink. Sinks aren’t usually built for this kind of activity, and you’re more likely to create more splash all over your counter instead, giving you a bigger mess to clean up. But if this person is peeing in the sink, it’s unlikely that they’re cleaning their countertops either.

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25. Condiment Jars That Should Be Thrown Out

One of the heights of laziness is eating peanut butter straight out of a jar with a spoon. A guilty pleasure of choice, to be sure. But rarely would you find someone hankering for a jar of mayonnaise to eat directly with a spoon. In fact, the thought sounds downright sickening. To add salt to the wound, mayonnaise is something that’s supposed to be kept in the fridge once it’s opened to prevent it from going bad. I don’t want to imagine what this person’s room smells like for fear of projectile vomiting. Keep reading to discover more Reddit stories that reveal gross habits.

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24. Not Knowing When To Leave Well Enough Alone

Picking at scabs is never a good idea, as it can cause ugly scarring. But no one can see inside your ears. That still doesn’t make it a good idea, however. The skin inside your ears is quite sensitive and quite close to your eardrum, which can be ruptured quite easily. So this person constantly picking at the interior of their ear canal is troublesome and just a little gross. Thankfully, this person eventually stopped their bad habit on their own without intervention, so it goes to show that it can be stopped if you exercise some willpower.

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23. It Might Be Time To Change Your Diet

You might want to skip this story if you’re squeamish, but this Reddit user goes into detail about something that would make most people feel sick. Not only does this Reddit user drink their own menstruation, but they also took measures into their own hands to help with their constipation. There are definitely other ways you can help the second condition, like a change in diet, but the first bad habit… why? Period blood isn’t dirty at all, but it’s being shed for a reason. The thought of it, especially with the consistency she described, is enough to make anyone barf.

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22. Building A Gum Tower

Usually, when you’re done with a piece of gum, you throw it out in the garbage. Keeping it seems like a waste of time, since all of the flavor is gone and it becomes tough. However, building a tiny tower made of gum is an idea that’s so far out of left field that it’s a wonder this idea came to them in the first place. How much gum had he saved at that point to make it that large? Thankfully, he realized how silly it was and threw it out eventually.

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21. Another Story Of Going #2 Outside

Are some people just adverse to the comforts of a toilet and modern plumbing? Going outside to do your business is a kickback to our ancestors before toilets were made… but the real questions are whether they bring toilet paper with them and what they do with it afterwards? Wouldn’t it be more trouble to carry all the things you need outside than to just use the indoor toilet? Maybe some bad habits just don’t have a logical explanation to them.

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20. Feeling Your Own Farts

It’s difficult to understand what the fascination is with feeling one’s farts. Why would it feel any different than blowing hot air over your finger? Maybe it’s the fact that they’re getting away with something that they know they shouldn’t be doing that gives them the thrill of doing this. Either way, it’s a pretty gross habit that they should probably stop before they get a partner. Because anyone would be a little grossed out by this, or at least confused, to say the least.

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19. Stripping Your Lips Raw

Some people have nervous habits that they’re not even aware that they’re doing. For this Reddit user, it’s picking the skin off their lips. It’s unclear whether it’s to the point of bleeding, but they must earn some strange lips if they do this in public. And are they just discarding the dry skin on the ground or whatever is around them? Not to sat that the skin is dirty, but if the surfaces around them are littered with dry skin, then it can be a bit of a strange scene to behold.

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18. A Taste of Menstruation

Obviously from this second story that tasting one’s period blood isn’t an uncommon a bad habit as one originally thought. This person’s boyfriend had the right response to seeing someone do that. It’s unlikely that he asked for a kiss from her afterwards too. Comparing period blood to the same as blood from a paper cut is fault logic, since the blood from your finger isn’t going to have uterine lining mixed in with it. Thankfully, the commenters informed her of this, though that probably didn’t change her mind much.

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17. There’s No Reason To Save Them

As mentioned before, it’s a bad habit to pick scabs off of your body because of what it will do to your skin condition. What makes this bad habit even worse? Saving the scabs that you remove. The point of a scab is just to protect the wound as the skin heals back together; it’s essentially waste when it falls off. So what possible use could this person have for scabs that he’s taken off of his scalp? It’s not as if the Guinness’ Book of World Records is looking for someone with the largest scab collection. Would you admit to these bad habits? Keep reading for more Reddit confessions.

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16. Unsafe Ear Cleaning

Even though Q-tips have soft ends, you’re still not supposed to put them in your ears because of the potential to cause impacted wax near your ear drum. So when someone uses something that’s a lot sharper to insert into their ears, then there’s trouble afoot. Something hard like a bobby pin, inserted too far, can potentially rupture your eardrums, not to mention there could already be bacteria on it. Looking at your earwax afterwards adds more of a grossness factor to this bad habit. At least they provide a warning to others to not do this; maybe they experienced a bad side effect of doing this?

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15. Spitting Is A Bad Habit

Spitting alone is a bad habit in and of itself, especially in public. Doing it right on the ground is even worse, because everyone sees whatever foul thing was in your mouth. Why this uncle decided that teaching a young child to “enhance” their skills in the spitting department is beyond us. He probably thought they would grow out of it eventually, or it was just for fun, but now this person is stuck with this habit for the rest of their lives, to the point that they do it subconsciously.

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14. Having A Designated Corner

It wasn’t as if the subject of this story had some kind of bladder problem, this was just the epitome of laziness. Can you imagine the smell that came from that room? It was a wonder his father didn’t notice, or if he did, he probably just chalked it down to puberty and weird smells. Let’s hope this Reddit user didn’t share a place with this boyfriend, or else he might have carried his bad habits into their relationship and left this person with a weird stain in the corner of their bedroom.

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13. No Need To Keep Them That Long

The collection of urine bottles is understandable in this situation because there wasn’t really a working bathroom for everyone to use. But at least they had the common sense to clear everything out in the morning so that the place didn’t start to smell. Why this person kept the bottles for an entire month either meant he was lazy or he didn’t care, but this bad habit came back to bite him when all of the contents ended up all over the place. Fingers crossed that he actually learned from this lesson and never did it again.

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12. Scarring Someone Else’s Face

Blackheads are very different from pimples. Although they both involve a clogged pore, a blackhead starts with the clog at the skin’s surface and not further within the pore; this is a pimple. Most people can’t help but squeeze them to get rid of them, but that’s usually something you do on your own face… not someone else’s. It would be different if this was on someone’s back where they can’t reach it, but on their face, they can take care of it perfectly fine on their own.

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11. In The Bed With You?

There is a condition called trichotillomania that is a compulsive disorder that causes hair pulling. It’s obvious that this Reddit user’s girlfriend suffered from that condition. Which would have been fine if it didn’t involve pulling on her hair. And because she slept in the bed without any clothes, all of that hair just ended up underneath their bedsheets, and good luck trying to get all of that off your bed. It’s bad enough just trying to get stray hair off of your bed alone; removing hair will stick to almost anything.

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10. A Big Ol’ Booger Eater

Eating one’s boogers seems to be the most popular disgusting habit in this Reddit thread, but this one really takes the cake. This guy expects to put his mined gold between his lips and still expect a kiss from his partner? How charming does he think he is that he can get away with this? His partner definitely doesn’t put up with his bad habits and forces him to clean his mouth before he even comes within kissing distance of them. Good for them for actually having standards and basic hygiene.

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9. Taking Care Of Your Menstruation

When every young girl starts her first period, someone, usually her mother, teaches her the basics of how to keep clean and how sanitary napkins and tampons are used. The fact that three women altogether, living in the same place, couldn’t get this right, is beyond baffling. And they didn’t even clean up after themselves either! This Reddit user was the cleanest of the bunch, dealing with their used hygiene products two weeks after they’d been used. The smell must have been terrible!

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8. Completely Blind To Dirt

Even when the dirt is directly pointed out to this Reddit user’s partner’s face, she can’t see what the problem is. It’s likely that she’s never cleaned anything in a day in her life or else she would be able to discern that things aren’t clean. This fact is made more obvious through the continuation of the story: she left used dishes and cups on the counter for so long that they attracted the attention of bugs to the point that they had to call an exterminator. It sucks that it took such a drastic situation for her to start picking up the slack. Keep reading for more gross habits that will make you gag.

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7. Personal Cleaning Time

The best time to take care of your private areas is in the shower. It gives you a great way to take care of your parts in one place, and all of the “stuff” down there gets washed away. Sitting around the house and cleaning these parts? Not so hygienic, and all of that stuff is left around on the floor… or whatever surface she happened to be cleaning herself on. Oh wait; she kept her “stuff” on the back of her hand while she continued to “work.” So at least she was a little courteous…?

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6. Not Throwing Away Snot Rags

Worse than eating boogers is blowing your nose on a tissue and then just leave it lying around for someone else to take care of. This person’s partner takes it a step further by just leaving them in her pockets for an extended period of time instead of throwing them away. It’s not even that she tossed them on the floor; they just naturally fell out of her pockets for their child or their dog to sink their mouths into. Gross!

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5. Swallowing The Chunky Bits

You’ve read the earlier stories of people who tasted their own menstrual blood, but this one definitely takes the cake. Drinking straight from one’s menstrual cup is more than gag-worthy, and trying to get her partner to do the same thing makes this situation even worse. Thankfully, this person knew better than to give in to her demands and kept his mouth away from her silicone Diva Cup. I wouldn’t want to be kissing her after that, with the hint of blood on her breath and her lips.

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4. Not Putting Food Away

It’s important that sensitive foods be kept in the fridge so that they don’t go bad; these foods usually include cheese, eggs, milk, et cetera. So although this isn’t a bad habit involving their bodily functions, it still puts them at risk of getting sick. This Reddit user has every reason to be concerned and not want to eat any food from their partner’s fridge. Who wants to come down with a case of food poisoning and start throwing up for days on end?

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3. Sitting On A Wet Seat

It’s the boon for every woman who shares a bathroom with a man: they forget to put the toilet seat back down after they’ve gone to the bathroom. This partner, however, is altogether different. He doesn’t forget to put the toilet seat down: he forgets to put the toilet seat up, resulting in his pee getting all over the seat. And does he clean up after himself? Absolutely not, leaving her to sit on a cold, wet, pee-covered seat. If this isn’t the definition of inconsiderate, I don’t know what is.

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2. A Little Too Close For Comfort

It’s one thing to want to be near your partner all the time, but it’s something else entirely to want them with you while you’re doing a #2 in the toilet. Maybe this partner has separation anxiety or he’s just plain weird in wanting to hold his partner’s hand while he’s on the toilet, even encouraging them to pee between his legs while he’s sitting on it. A conversation about boundaries really needs to happen… or should have, anyway, since it’s obvious from the story that these two are no longer together. I wonder why!

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1. The Most Inconsiderate Person

Imagine walking into your own bathroom and discovering that it’s as filthy as a public restroom. This Reddit user had a partner who seemed to go out of his way to make living with them as unsanitary and difficult as possible. From crapping over the toilet to covering up spills on the floor with a pot or a pan, leaving it to fester until it becomes worse. And when asked to clean up, he responded with disrespect and flatulence. It’s a good thing this person got rid of them before things became much worse and he turned into an even lazier slob.

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