Do you feel like a zombie during the day and finding it difficult to nod off at night? Or wake up feeling heavy and unrefreshed in the morning? You may be sleep deprived and not functioning at your best. This can easily lead to poor work performance, weight gain, and being prone to health issues, complications that could be avoided by just catching some zzz’s.
When you find it difficult to fall asleep at night or wish to get the most out of your nightly rest, some of the things you should look into are your pre-bedtime routines and habits. What you do before bed could be the very culprit to you wasting time tossing and turning in your bed, trying to fall asleep, to the additional inches on your waist, or to your upset stomach that never seems to feel better whatever you do. To help you out recognize these patterns, we’ve made a list of the top five bad sleeping habits that you should definitely avoid.
1. Pulling constant all nighters then trying to catch up on sleep during the weekends.
This is one of the most common sleeping habit a lot of us are guilty of. With such hectic lifestyles and the internet, everyone falls to the trap of staying up all night, either to work, study, or just have some fun, thinking that they can always sleep in during the weekend.
While some experts will agree that you can catch up on sleep on your days off, they also note that doing that won’t be enough if you constantly miss out on hours of sleep. These hours tend to accumulate and can be a challenge to get back, so regularly missing out on sleep and attempting to gain it back by sleeping in on your days off, may not prove to be effective or successful. At best, most folks will be able to manage to squeeze in up to ten hours of extra sleep per weekend, but it can also mean an out of sync Circadian clock. This, in turn, will mean that you will continue to find it hard to fall asleep on a decent hour every night, as your body rhythm will not be attuned to a reasonable sleeping hour. In the end, doing so will not improve your sleeping routines, and may only prolong your sleeping difficulties.
What you can do to deal with this habit is to at least try to set a bedtime, even if it’s late, and meet it consistently. This will help you regulate your Circadian rhythm, promote better health and regeneration, and give you an easier time falling asleep nightly as a result.
2. Eating Right Before You Hit the Sack
Most people include snacking when they try to relax. However, if you’re trying to do that before you hit the sack and you manage to eat an entire donut or a hefty serving of left over cake, it may cause some discomfort that could prevent you from falling asleep easily. Eating too close to bedtime may mean you’d have to go to bed while digesting, which is not the most optimal way to go through such a process. Experts say that it can cause acid reflux, which can easily make you lose sleep.
Eat at least four hours before bed, as an alternative, so you can be sure that your digestive system has already done its job before you try counting sheep.
3. Having an Alcoholic Night Cap
Contrary to popular belief, ending the day with a bottle of wine, a 6-pack of beer, or a few shots of whiskey will not make the Sandman’s arrival a lot faster. While it may get you sleepy, it can also cause a lot of other things, including cravings, dehydration, and blood sugar fluctuations, all of which can disrupt sleep and even add a few pounds on you.
If you really want to grab some drinks in the evening, do it at least 2 hours before bed and be sure to rehydrate. This way, you can be sure to fall asleep soundly and even get to avoid some hangover in the morning.
4. Not unwinding before trying to sleep.
Going straight to bed without calming down may hinder sleep according to experts. Sure, after a long day, most people will want to crawl into the comforts of their beds as soon as they get home, but the comfort it offers does not equate to a guarantee that they will be able to fall asleep right away. This is mostly because the body is still in its work mode, still wired to the adrenaline and stress that comes with your daily life. Flopping on the bed and waiting for sleep will take some time, so why not use it to take a bath, read a book, or engage in some pillow talk with your loved ones? All of these will help you relax and be more ready for some shuteye.
5. You don’t sleep enough.
Yes, one of the worst sleeping habits is not sleeping enough. A great number of experts agree that eight hours is the most optimal number of hours of sleep for most adults, although there are also ones who can function effectively with less. Getting enough sleep on a nightly basis will help improve the body’s Circadian rhythm, as well as get your body in great shape without too much fuss.
If any of these habits sound familiar to you, you may need to reconsider how you do certain things. Although correcting these habits may require small lifestyle changes, but it will surely pay off later on. Couple your small habit changes with the comfort of a Salem bed and enjoy better odds at achieving high quality sleep and good health.