7 Poor Sleeping Habits You Need to Break ASAP
Are you having trouble sleeping? You’re not alone. According to the Sleep Foundation, 45% of Americans said that poor sleep affected their day at least once a week.
But, you don’t have to give up and allow bad sleep to keep affecting your life. Here are some poor sleeping habits you should avoid.
Skip The Late Night Snacks
Eating late into the night can cause stomach and digestive issues and prevent you from sleeping properly. Ensure that you eat your dinner at least two or three hours before you plan to go to bed.
Whenever possible, stay away from late-night snacks, especially ones that are heavier or contain a lot of sugar.
If you’re struggling with your nutrition and getting to sleep properly, look into the best sleep vitamins so you can sleep better today.
Don’t Stay Up Too Late
Keeping a regular sleep schedule is a very important part of sleeping better. Staying up till 3 AM isn’t going to help you sleep well. Create a regular sleep schedule, go to bed, get up at the same times every night, and stick to it.
And, you should avoid hitting the snooze button each morning. Oversleeping will just make it harder to get to sleep the following night.
While you may like to sleep in on the weekends, it can cause problems with your sleep in the long term. Try and stick to your sleep schedule, even on weekends and days off, so that your sleep cycle will stay consistent.
Stay Away From Screens
The light from our phones and computers can help keep you up. Stop looking at your screen at least half an hour before bed to give your brain a chance to decompress. Ideally, you should be taking an hour or so to relax, read, and do simple things before bed.
You should also do your best to reduce your screentime throughout the day since that can still disrupt your sleep and cause other health problems.
While some experts recommend limiting screentime to less than two hours a day, that isn’t usually realistic. Instead, take frequent breaks in your screentime, and try and limit screen time on weekends or other non-working periods.
Avoid Caffeine, Alcohol, and Tobacco
Some stimulants and other drugs will make it harder for you to stay awake. Avoid caffeine in the evenings, and stop drinking caffeine at least six hours before your bedtime.
Try and reduce your alcohol and tobacco intake overall. If you are drinking alcohol, try to stop at least two hours before you plan to go to bed so that your body has time to process it.
If you are a smoker, there are other reasons to quit besides sleeping better, but you should try to reduce your smoking in the evening hours and, ideally, smoke less throughout the day.
Don’t Delay Your Workout
Working out late into the day can make your heart rate and adrenaline rise, making it much more difficult for you to sleep properly. Try and work out in the mornings rather than right before bed to allow your body time to return to normal.
Of course, since exercise helps keep you healthy, it’s still important to maintain an exercise routine to help you sleep. If you don’t already exercise, try and start with at least twenty minutes of exercise a few times a week. That will help you get into the swing of things!
Keep a Hygiene Routine
Creating a bedtime routine, not just a schedule for when to fall asleep, can also help you fall asleep. Create an order for taking out your contacts, washing your face, brushing your teeth, and the like. That way, your body will get used to the schedule, and it will become accustomed to the ways you fall asleep.
Plus, you’ll be able to achieve some of the other actions on this list – after all, if you’re taking a shower, you won’t be able to start at your phone and your computer.
Reduce Your Stress Levels
Stress is one of the number one things that keep people awake. Of course, if you have a stress-heavy job, career, or life, reducing your stress may seem untenable. There are some techniques. However, that may help.
Start practicing meditation to help you relax before bed. Try out different breathing techniques to help you calm yourself down before you fall asleep each night. If you think the location of your bed may not be helping because of loud noises or light, you can try moving your furniture around to help yourself sleep better. Try listening to soft music or podcasts to help you get away from thoughts of everything you have to do each day.
Taking a hot shower or bath before bed can help you fall asleep faster because it can help you relax. Plus, you’ll be able to skip the morning shower, saving you time.
It’s important not to let yourself fall behind with these things. If you have trouble, try setting a recurring reminder on your phone so that you can keep the routine up.
If you think you have a deeper stress problem, or if you’re struggling with anxiety, you should consider consulting with a healthcare professional for more help with your sleep issues.
Avoiding These Poor Sleeping Habits? Feel Better
Once you’ve gotten these poor sleeping habits out of your life, you’ll be feeling healthier and stronger in no time flat.
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