There are many bad habits that are keeping you from getting enough restful sleep. By breaking these habits, you will be able to enjoy a full night’s sleep. These habits include alcohol, late-night television, and even taking naps during the day. Luckily, there are several simple ways to change these habits and get a better night’s sleep quickly.
Drinking alcohol can disrupt the sleep cycle and cause you to wake up in the morning with grogginess. Studies have shown that alcohol can disrupt sleep by reducing rapid eye movement (REM) sleep, the deepest stage of sleep. Insufficient REM sleep is associated with poor concentration and memory. It has also been linked to increased risk for disease and early death. Drinking alcohol can also alter your circadian rhythm, which is essential for a healthy body and mind.
Alcohol consumption can cause poor sleep, which can lead to health issues, including depression and heart disease. Fortunately, there are many ways to get a good night’s rest. By following healthy sleeping habits, you can enjoy uninterrupted sleep without any health risks. Some people use alcohol as a sedative to relax after a long day, but it can actually negatively affect your sleep. Studies have shown that between thirty-six to seventy percent of alcohol users report difficulty sleeping.
Alcohol can affect sleep by affecting the circadian rhythm, which regulates the body’s hormone release throughout the day. This causes poor sleep and can even lead to a serious sleep disorder called sleep apnea. Alcohol consumption before bedtime may also disrupt the effects of medication that helps you fall asleep.
Avoiding Bright Screens
The blue light produced by screens can disturb your sleep, so you should avoid using electronic devices in the bedroom during the night. Devices with smaller screens, lower brightness, or light-altering software can help reduce the impact. Late-night television can also be a problem, as it suppresses melatonin and is stimulating rather than relaxing. Instead, listen to audiobooks to relax. Avoid backlit tablets, which are more disruptive than e-readers.
The light emitted by your devices contains wavelengths in the 400 to 490 nanometers range, which is known as blue light. You can try to limit the exposure by using glasses with blue-blocking filters, which are available in stores and online. Or, you can use devices that have amber or brown-tinted lenses. Another option is to dim your screens before you go to bed. This will prevent the blue light from reaching your eyes, and some devices offer dark mode. This dark mode will make the background of your screen black, which reduces the impact of the blue light.
Avoiding Late-Night Television
Despite the fact that over thirty percent of adults use late-night television as a sleep aid, there are some significant health risks associated with watching late-night television. One of these risks is that the comfort of watching TV can lead to a night of disturbed sleep. However, as Mick Jagger and Benjamin Franklin have both noted, “old habits die hard.” While you may be able to catch up on your favorite show in bed, the consequences of watching late-night TV while sleeping are still unknown.
Among these risks, watching television can interfere with sleep and cause a sleep debt. This is a serious problem that can affect cognitive function and cause a number of mental health issues. Watching television while sleeping can increase the amount of sleep debt, making it more difficult to concentrate or think clearly the next day.
Avoiding Naps During The Day
While you can have an afternoon nap and benefit from the extra energy, it may not be the best idea to take an extended nap during the day. Long naps throw your sleep schedule out of whack and can cause you to struggle to get to sleep at night. Instead, opt for a shorter nap or try to take your nap at a later time, such as 4 pm.
The good news is that you can break the cycle of daytime naps. It may take a few days, but if you are consistent, it is possible to avoid taking an afternoon nap. One way to do this is by setting your phone alarm. It will help reset your body’s internal clock.
Studies have shown that long naps increase the risk of certain health conditions. They have been linked to an increased risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome. However, there is still much more research to be done.
Avoiding Drinking Too Many Liquids
While it is important to drink water before bed, it is even more important to avoid drinking other fluids before bed. Although staying hydrated is essential for a good night’s rest, frequent trips to the bathroom during the night can disrupt your sleep and prevent you from fully relaxing. Here are some tips to prevent this problem.
First, drinking a glass of water before going to bed is important. The water helps maintain the body’s temperature. A dehydrated body will have trouble sleeping, and that can lead to nightmares. Drinking warm water or decaf tea before bed can also help you relax.
One way to get better sleep is to consume coffee. The ingredients in coffee can bring deep sleep.
Avoiding Excessive Reading
Avoiding excessive reading before bed is important to help you get a good night’s sleep. Reading requires a lot of focus and attention, which can make it hard to fall asleep. In addition to preventing sleepiness, reading can help you relieve stress and anxiety. Research shows that just 30 minutes of reading can be as relaxing as yoga or watching comedy videos. A study published online in 2021 asked participants to read a book before they went to bed. The results showed that 42 percent of those who read before bed reported getting better sleep. In contrast, only twenty-eight percent of non-readers experienced better sleep.
Avoiding Bringing Technology To Bed
Avoiding bringing technology to bed can make it easier to get a good night’s sleep. Our body isn’t meant to be using technology while we sleep, and we have evolved to be without it. Technology also emits blue light that keeps us awake. It is best to turn off electronics an hour before you go to bed, keep them in airplane mode or turn off notifications.
Technology has taken over so many aspects of our lives. It can monitor your breathing, activity, REM cycles, or grocery list. Keeping this technology out of your bedroom can improve your sleep quality and improve your health. The body needs a good night’s sleep in order to replenish itself and function at its optimal level. Excessive screen time will interfere with your sleep, and it can also affect your relationships with others.
Sleep is a crucial part of our daily life that we cannot do without, therefore it is essential that we sleep keeping aside all of those habits that would either hinder our sleep or won’t let us sleep peacefully.