You might be unknowingly ruining your chances of a goodnight’s sleep before you even get into bed. This could be a result of certain bedtime habits that you might. In order to deal with this, you have to identify them and then quit doing them so you can improve your sleep quality.
Read on to find out those habits and how to get rid of them.
BEDTIME HABIT #1: DRINKING A LOT OF WATER BEFORE BEDTIME
Yes, it is important to take lots of water to keep yourself efficiently hydrated. However, a little too much especially minutes before you go to bed could mean bad news. This is because consuming too much water before you go to bed would mean that you don’t have enough time to let your bladder fill so you can use the bathroom.
This would result in you having to wake during the night to relieve yourself. This could disrupt your sleep and make it difficult for you to go back to sleep. You should instead develop the habit of taking more water during the day and reducing the quantity the closer it gets to bedtime.
BEDTIME HABIT #2: YOUR EATING HABIT
Consuming heavy foods, dairy products, spicy foods, caffeine, and sugary foods just before bed is a big no-no. All these foods are major disruptors of a goodnight’s sleep. Sugar and caffeine can make you hyperactive and aggravate insomnia. Spicy foods, as well as dairy products and heavy meals, can disturb your metabolism and make it difficult for you to sleep during the night.
It is recommended that you eat 2 to 3 hours before bedtime. This would give your body time to digest your food properly and would reduce the risk of developing heartburn when you eventually go to bed.
BEDTIME HABIT #3: EXERCISING RIGHT BEFORE BED
Yes, exercising helps you sleep better but it can be a problem when you engage in it right before you go to bed. A study revealed that people who had vigorous exercising less than an hour before bed find it difficult to sleep and tend to have a poor sleep quality. Rather than engaging in rigorous exercises just before bed, make out time to do your workout in the evening, at least 2 – 3 hours before bed. Something else to consider is engaging in relaxing and soothing meditation activities such as yoga.
BEDTIME HABIT #4: CONSUMING ALCOHOL
Consuming alcohol just before bedtime doesn’t make you sleep better (we’re sorry, not sorry to break this myth). Yes, it might help you relax a little and expel a bit of anxiety and stress but it can disrupt your habit to achieve the deep stage of sleep.
If you want to consume alcohol before bed, ensure that you consume it about 2 to 3 hours before it is time for you to sleep. That way, your body can have enough time to digest it so it doesn’t disrupt your sleep cycle.
BEDTIME HABIT #5: EXPOSING YOURSELF TO BRIGHT LIGHTS
We are at an age where we are greatly dependent on our gadgets. Our smartphone has become everything to us – from organizer to newscaster, weather forecaster, and so on. However, the lights emitted by these gadgets are not so great for your sleep. Spending so much time on your gadgets means more exposure to these lights and a poorer quality of sleep.
Ensure that you turn off all gadgets about an hour before bed. Limiting your screen time before bed can help balance your circadian rhythms which in turn balances your brain’s ability to know when it’s time to be asleep or be awake.
It’s not enough to develop a sleep routine, the smallest of habits might be disrupting the progress that is meant to be made. In order to improve your sleep quality, you have to make sure you get rid of habits that could be acting as sleep disruptors.