7 Common Habits That Are Ruining Your Sleep
Getting enough sleep each night is very important to most people. However, there are a number of things that most of us do each night that can actually be harmful to our sleep and stop us from getting as much rest as we possibly can.
And although there are a lot of things that most people do that affect their sleep in a negative way, there a plenty of things that you can do to make sure that you are getting the most out of your rest each night.
7 Common Habits That Are Ruining Your Sleep
1. You’re eating too late
Because your body takes a long time to digest food after you have eaten it, it is always a good idea to try and limit the amount of food that you are eating before you go to bed. If you are struggling to eat dinner a few hours before you go to bed, then you should think about adjusting your food intake throughout the day, so that you are not as hungry at night.
In saying that, if you have eaten dinner fairly early and still need a little something before bed, it may benefit you to have a small snack late at night. Eating something that will digest quickly like a small piece of fruit is a good idea, and will not affect your digestion too much when you try to sleep on a full stomach.
2. You’re tossing and turning
If you wake up in the middle of the night and find yourself tossing and turning about trying to get back to sleep there are a lot of things that you can do. Experts recommend that you should attempt to try and get back to sleep for a maximum of 20 minutes before you try something else.
If you spend longer than this just lying in your bed, you will start to get frustrated and begin to associate your bed with your lack of sleep. Try and practice some deep breathing and relaxation techniques so that you can calm yourself down before you go back to sleep.
If worst comes to worse, you should try getting up moving away from your bed for a short period of time, so that you mix up your routine and put a stop to sleepless nights.
3. You need the right conditions
Light and noise can be very distracting to people who are light sleepers because quiet and dark conditions are ideal for sleeping for most people. If you are getting too much light in your room, you should try getting a decent set of blinds or some blockout curtains, to blockout any street lights or the sun.
Sleep masks are also great for blocking out light while you are sleeping and can be bought almost anywhere cheaply. Getting into a regular bedtime routine also helps create better conditions to prepare you for sleep, you can use this time to create better hygiene habits before bed such as removing makeup, brushing your teeth and flossing.
4. You aren’t breathing properly
Sleep apnea is a serious condition that involves the stopping and starting of your breathing while you sleep, and it can really affect the type of rest that you are getting each night. Your body needs enough oxygen to get to your brain when you are sleeping so that you can feel refreshed and rested when you wake up the next day.
Because sleep apnea is a very serious condition, you should try to get treatment for the condition as soon as you are diagnosed, so that you can prevent any other serious issues from occurring. Investing in a machine from CPAP Australia is a great way to help your breathing while you sleep and it will allow you to get the rest that you need.
5. You can’t stick to a schedule
Making a sleep-schedule for yourself is very important if you want to make sure that you are getting the most out of your rest each night. Over a long period of time, your body develops an internal clock that will recognise that you generally go to bed and wake up at a certain time.
If your normal routine allows you to get 10- 8 hours of sleep each night then you should try and stick to what you normally do so that you will get the most out of your sleep each night.
6. You’re drinking coffee late at night
It is very important to limit your liquids at night time if you want to get a good night sleep. Coffee can be very harmful to those who are trying to get a decent amount of sleep because it is a stimulant, and it will make you feel full of energy for a long time after it is consumed.
A lot of people do not know that they should be cutting down on their caffeine intake after about 2 pm each day so that their body will wind down in time for bedtime. If you want to know more about coffee beans from around the world and want to find out how much caffeine you are getting out of the different types of beans, then you should look to HomeGrounds coffee.
If you need coffee to keep going each day, you should try to limit your intake to 1 cup per day in the mornings instead of the evening.
7. You need to exercise more
It has been found that doing a significant amount of strenuous exercise each day can help you to sleep better at night. This is because when you exercise, you are pushing your body to the limit, and you need to get enough rest afterwards in order to repair.
After you have exercised vigorously during the day, you will notice that your sleep will be significantly deeper than normal, because your body needs to restore after you have worked out. So you will get to have a better sleep each night if you choose to exercise more during the day.
There are a number of things that you can to help yourself sleep better each night. There are lot of factors in your daily life can make a big impact on your sleep, so making sure that you identify them and make changes where they are needed is always a good idea.
The key is to figure out what works for you when it comes to sleeping at night, so try to find strategies and tools that you can use to make sure that you get the most out of your rest when you need it most.