Bedsheets Express
21
Oct
2021

FIVE BEDTIME HABITS YOU NEED TO QUIT

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.

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CONCLUSION

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.

20
Aug
2021

DEALING WITH PARASOMNIA

Most sleep disorders tend to not just affect how you enjoy sleep at night, but also how you function during the day. Some disorders can be so intense that they lead to disruptions in cognitive reasoning and can lead to accidents. Parasomnias are a category of sleep disorders that can be pretty worrisome.

Parasomnia refers to a class of sleep disorder that can lead to abnormal behaviours during sleep. With parasomnia, one can experience or exhibit abnormal behaviours during any stage of sleep. From wakefulness to sleeping and vice versa, these behaviours can occur at any point.

Sleep disorders that are classed under parasomnia include sleepwalking/ somnambulism, sleep talking, bedwetting, catathrenia or groaning while asleep, nightmares, night terror, confusional arousal, teeth/ jaw grinding, REM sleep behaviour disorder, sleep texting, sleep-related hallucinations, sleep-driving, sexsomnia and so on.

Some parasomnias are common like sleepwalking, while some are rare like sleep-driving which is a more dangerous form of sleepwalking. Whether common or rare, parasomnias can make it difficult for you or people around you to enjoy restful sleep at night.

POSSIBLE CAUSES OF PARASOMNIA

A number of things can cause and/or trigger parasomnia in a person. They include stress, PTSD, drug abuse/ substance use, genetics, depression, anxiety, an irregular sleep schedule: like with people who work with shifts, neurological problems, sleep deprivation, and so on.

It is important to note that parasomnias are especially common with children than they are with adults. This is typically because the sleep-wake cycle in children is not fully mature and this can result in a mixed state of consciousness.

HOW DO YOU KNOW YOU MIGHT HAVE PARASOMNIA?

Parasomnias are majorly characterized by unusual and abnormal behaviours that you exhibit while you sleep. If you or people around you notice the following symptoms, there is a likelihood you are dealing with parasomnia: waking up feeling disoriented and confused, not remembering carrying out certain activities, feeling extreme fatigue and sleepiness during the day, finding unfamiliar cuts on your body when you wake up, experiencing extreme insomnia and so on. To fully diagnose a parasomnia, you should consider seeing a doctor.

TREATMENTS FOR PARASOMNIA TO EXPLORE

Luckily, parasomnias are treatable and you can explore various habits that would help to reduce abnormal behaviours. Treatments to explore include but are not limited to: prescribed medications, Cognitive Behavioural Therapy, psychotherapy, hypnosis, adopting scheduled awakenings: this involves waking up about 15 to 30 minutes before it is time to spontaneously wake up, making your bedroom a safer sleep environment by probably getting rid of dangerous items, ensuring you lock your doors and windows before going to bed and so on.

You should also consider adopting certain lifestyle changes. Reduce allergies with hypoallergenic mattresses, pillows, and beddings. Adopt a consistent sleep-wake schedule. Limit your consumption of water before bedtime. Try to avoid watch intense movies like horror and reading suspense-filled novels before bed. Adopt exercising, meditating, or any activities that can help reduce stress and anxiety. Decrease smoking, your intake of alcohol, carbs, sugary and spicy food before bed.

TAKEAWAY

Parasomnias can make it difficult to enjoy quality sleep and certain types of parasomnia can lead to increased risks of accidents and health problems. Luckily, they are treatable, and depending on their severity, you might be able to overcome them quickly.

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