Common habits that deprive you of good sleep. Just like the clock on the wall, the cells inside our body also follow a 24-hour timeline. If they are in sync, our body’s internal clock helps protect us from mental and physical ailments.
And sleep plays a crucial role in keeping this body clock functioning properly.
However, just one night of poor sleep is enough to increase the risk of various diseases.
But lack of sleep isn’t always due to work or a busy schedule—some habits can also impact good sleep. Surprisingly, these are habits that are easy to avoid or that people don’t even consider harmful.
9 Common Habits That Deprive You of Good Sleep
Here are some habits that can disrupt your sleep.
Using Screens Before Bed
This is a habit that’s very common among young people today, where they use smartphones, tablets, or laptops after lying down to sleep. However, this disrupts the body’s internal clock, which regulates the sleep cycle. According to research, looking at a screen before bed exposes the eyes to bright light, which interferes with the production of the sleep hormone melatonin. It’s better to put away screens at least half an hour before bed.
No Set Sleep Routine
When you don’t have a set time or routine for sleep, it also disrupts the body’s internal clock, making it easier for the body to fall prey to viral infections or depression. Experts suggest maintaining a consistent sleep schedule, which is essential for the body’s internal clock. Changing your sleep time daily can disrupt this cycle and reduce sleep quality. In simple words, you should have a fixed time for going to bed and waking up every day.
Clutter in the Bedroom
You might be surprised to learn that the room where you sleep can also hinder your ability to get good sleep. However, experts say that clutter or scattered items around the bed can distract the mind, making it harder to fall asleep.
Eating Just Before Bed
It’s advisable to avoid eating at least 3 to 4 hours before bedtime. Experts say that eating shortly before sleeping can also disrupt sleep because the acid in the stomach becomes active after eating, and lying down to sleep during this time can cause those acidic effects to be felt in the throat, which can keep you awake.
Exercising Right Before Bed
Although exercise helps with sleep routines, doing it right before bed can cause problems. Experts recommend avoiding exercise 2 to 3 hours before bedtime because it stimulates the brain. However, daily exercise is essential, even if it’s just a 20-minute walk, as it aids in falling asleep.
Going to Bed Too Late
The ideal practice is to sleep after it gets dark and wake up with the sunrise. But going to bed late can negatively impact your health. The body clock uses light and darkness for its cycle, but when darkness is ignored, it harms the body’s natural rhythm. Experts suggest that sleeping at 8 p.m. and waking up at 5 a.m. is the most effective timeframe, but if that’s not possible, aim to sleep by midnight at the latest.
Catching Up on Sleep During the Weekend
Many people don’t get enough sleep during the week and try to catch up on it over the weekend. But this habit isn’t beneficial for your health and can disrupt your sleep cycle. For example, if you stay in bed until noon on Sunday, you might find yourself tossing and turning that night.
Brushing Your Teeth Right Before Bed
Brushing your teeth at night is important, but avoid doing it just a few minutes before bed because it can wake up your brain from drowsiness. The mint flavor in toothpaste can also heighten this effect. It’s better to brush your teeth an hour or half an hour before sleeping.
Using Painkillers Before Bed
It’s not surprising that pain can make it difficult to sleep, but taking painkillers shortly before bed isn’t a good strategy either, as it can affect sleep quality.
Conclusion: Common Habits That Deprive You of Good Sleep
Good sleep is vital for maintaining your health, but small habits can easily disrupt it. By recognizing and changing these 9 common habits, you can greatly improve your sleep quality. A few simple adjustments to your routine could make all the difference in how well you rest each night. Start applying these tips today for a healthier, more restful sleep.
For more information on sleep and sleep-related topics, feel free to explore the resources from the National Sleep Foundation and Mayo Clinic.
I hope this article helps you on your journey to better sleep!
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