Having problem sleeping? Well, you’re not alone as there are 50 to 70 million U.S. adults with the same problem.
The fact that too many people are missing out on good quality sleep is worrying. Lack of sleep can cause a series of issues and hurt your health long-lasting. Besides having a bad day ahead, poor sleep is linked to obesity, bad concentration, high blood pressure, and lack of energy.
So, why do you have a hard time having the sleep you so really need? Here are 10 sleep mistakes you make that keep you wake every night.
#1. Artificial Lighting
Exposure to artificial lighting while in bed will make it hard for you to fall and stay asleep. The reason for this is since artificial lightning hinders the production of melatonin– the sleep hormone. So, this night make sure you switch off the lights or use a sleep mask to have a good-quality sleep.
Despite the fact that alcohol can make you sleepy, it certainly will not help you sleep. On the contrary, it’ll wake you up during the night. So, the best thing is to avoid alcohol, at least when you have trouble sleeping.
Drinking caffeinated beverages before sleeping, like coffee, tea, or energy drinks, will keep you wired when you should be sleeping. Caffeine stays in the blood stream longer than you think, sometimes even up to 14 hours. So, it’s best to prevent drinking caffeinated beverages before bedtime, as well as during the day if you have this issue for a longer period.
#4. Daytime Napping
Despite the fact that napping is okay, sometimes it can cause sleep deprived nights. This is especially true if you nap for too long. So, if you cannot give up napping, you should at least reduce the time to about 20 minutes, or 90 if you are exhausted.
Exercising increases the energy levels, so it’s not the best thing to do right before going to bed. If you have difficulty sleeping, try exercising in the morning to benefit from all the energy throughout the day.
#6. Hot Room
Sleeping in a warm/hot room will not make you fall and stay asleep even if it’s freezing outside. High body temperatures disrupt the sleep cycle, so even if you do fall asleep, you’ll probably get up in the middle of the night. Therefore, lower your room’s temperature and use a blanket and even socks if you want to keep a body’s temperature level ideal for sleeping.
#7. Late Sleeping
If you have the habit of staying up late, you’ll definitely have harder time to stay asleep during the night. Rather, try going to sleep earlier than normal, and you’ll get up early. Do this again and the next night you won’t have problems going to sleep the minute you get in your bed.
A lot of people check their social media feeds prior to sleeping. However, this impedes the production of the sleep hormone and shifts your biological clock. Loud phones and similar distractions can stimulate the production of cortisol and dopamine, hence making you hard to fall and stay asleep. So, put your phone, or laptop far from you when going to sleep, and enjoy a sound sleep.
#9. Eating Sugary Foods
Avoid eating sweet foods before going to bed as they increase the blood sugar and overwork your organs. A healthier alternative would be a high protein treat which will help you get a good night’s sleep.
If you have to sleep in a noisy environment, use earplugs to help you fall asleep.
We hope these ten tips will help you go to sleep more quickly, and get the rest you deserve!