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The clock’s ticking midnight and you are grilling yourself like a rotisserie chicken trying different sleeping positions on the bed. Well, You’re not alone!
We all just want to crash on our beds and fall asleep immediately. Alas, that does not happen always. You can have a regular sleep routine but still, feel awful in the mornings. Maybe you tend to wake up in between your sleep or have difficulty falling back asleep. This results in you being cranky all the time.
If you face these issues and wondering what to do to have a sound sleep the entire night. Then, find out what bad habits have you incurred before you sleep. We all know how hard it is to break bad habits. And especially if it is related to your bedtime. Continue reading to find out the 5 common bedtime habits that you may have. And, these are hampering your sleep adversely.
Bedtime Habit 1: Late Night Binging
Late-night munching on your favorite snacks is a very wrong idea. When the body is working on digesting food, it’s not able to rest properly. This can lead to a night of poor-quality sleep and digestion problems. Also eating more during the evenings, near to bedtime, can be disruptive to healthy sleep patterns. Sugary foods like pastries, cookies or chocolates can cause difficulty in getting sleep at night.
What to do?
Have a balanced diet. Dietary fiber also helps us feel full. Indulge in whole grains, legumes such as beans and lentils, vegetables, fruits, nuts, and seeds. If you don’t want to interfere with your sleep, then the best idea is to wait at least 2 hours after a meal before getting cozy. If you still feel hungry, then opt for a high protein snack to avoid sleep deprivation.
Bedtime Habit 2: Too Much Caffeine
We all love that frothy coffee. But consuming caffeine before bedtime can have a disruptive effect on your sleep. The most obvious effect is that it can make it difficult for you to fall asleep. Consuming caffeine near bedtime can delay the timing of your body clock. These effects will reduce your total sleep time, ruining your Sleep.
What to do?
Once the sun sets, it is best not to consume caffeine to get that perfect sleep. Water also can be your best friend. An effective way to get rid of your jitters is to flush out your system with water. Try this, it helps!
Bedtime Habit 3: Drinking Alcohol Before Bed
Relaxing with a glass of wine just before bed may seem the best idea. But, this isn’t a great one. Alcohol may make you feel drowsy. Also, it disrupts REM (rapid eye movement) sleep. As the alcohol metabolizes in your system and the effects wear off, you might wake up and have trouble going back to sleep. We spend 25% of our night’s sleep in this phase, which plays an important role in our body’s recovery. Hence, experts recommend drinking alcohol 2-3 hours before hitting the sheets.
What to do?
As the alcohol metabolizes in your system and the effects wear off, you might wake up and have trouble going back to sleep. Gulp two glasses of water for every alcoholic drink. This will help your system flush out the alcohol. Drink even more water if you’re having wine or a sugary drink. If you still want something to replace that alcohol, try warm milk, chamomile tea, hot cocoa, etc.
Bedtime Habit 4: Sleeping in on the Weekends
Whenever we think of weekends, we think of sleep We all have the habit of sleeping extra on the weekends to make up for the amount of lost sleep. But, this may lead you to have difficulties in sleeping on Sunday nights and then build on the sleep debt for the rest of the week.
What to do?
Fix your bedtime schedule properly. You should maintain a consistent sleeping schedule every day, weekends included. Go to sleep and wake up at the same time every day irrespective of weekends, holidays, and vacations. No matter what you do do not oversleep on weekends.
Bedtime Habit 5: Using Gadgets in your Bed
Do you often lie in bed at night and stare at your smartphone while scrolling through your newsfeed? Then you’ve probably already noticed that you have trouble falling asleep.
The reason is the blue light which negatively impacts your sleep. Sleeping with a gadget is one of the most deadly habits that you can have that is ruining your sleep.
What to do?
Give attention to your screen time before bed. Try to avoid checking your phone once you’re in bed. Instead, try reading a book before bed. If you still have trouble resisting the urge to check your phone? Consider keeping it switched off in another room and using an old-fashioned clock as your alarm instead.
Bedtime Habit 6: Sleeping Too Early
When you try to sleep early, you can end up doing more harm than good because your body is not ready to fall asleep. So, you lie in bed awake for a long time. People with insomnia often have irregular sleep-wake cycles. Hitting the sack unusually early may give you some “extra” sleep in the early part of the night, but you’re likely to wake up earlier than normal, throwing your sleep routine even more off-kilter.
What to do?
No matter how tired and exhausted you are, do not go to sleep if you are not if you’re not sleepy. If you do, chances are you will start to worry, and generally activate yourself, and create associations with your bed, all of which interfere with falling asleep.
When it comes to getting a good sleep these five unpleasant habits can ruin it. Get new habits like reading books, sipping water, meditate, and listening to good relaxing music. All these will wipe off the stress to help you get back into your sleeping patterns. Also, remember that a good mattress will give you a sound sleep. If the one you’re sleeping on is giving you a sore back with aches, consider buying a new one.
Do you have some tips for a good night’s sleep? Post your ideas in the section below! Also, don’t forget to spill that ugly bedtime routine that does not let you sleep properly at night.