If you struggle to fall asleep or have good quality sleep maybe you’re not creating good sleep habits. Here’s are some bad habits that may be preventing you from having a good nights sleep.
Eating too close to bedtime
Eating too much or too close to bed time can distrust your sleep. Especially foods that might trigger heartburn such as spicy or acidic foods.
It’s best to eat at least two to three hours before bed. A small snack of 150 calories or less won’t be a problem. If you’re hungry, have a small snack of something that promotes sleep. Turkey, cherries or milk all help produce good sleep hormones.
Caffeine after mid afternoon
Caffeine is a naturally occurring stimulant in coffee, tea and cocoa. It can delay your bodies natural timing and can even effect sleep pattern for up to six hours before bedtime. To improve sleep patterns keep caffeine consumption to before 3pm, or even lunch time.
Too much alcohol before bedtime
Although you may feel tired after drinking, and fall asleep faster, alcohol will effect the quality of your sleep. Studies have found alcohol inhibits your ability to get into deep restorative sleep, the REM phases where we dream. If you drink heavily before bed you are likely to wake up groggy and continue to be tired following day.
Screen time before sleep time
Another bad habit that may be preventing a good nights sleep is using a device in bed. Device use can prolong the time it takes you to fall asleep and having it nearby can disrupt your sleep. Blue light emitted from screens is stimulating, and reduces the hormone needed to fall asleep- melatonin. It’s best to turn these devices off, once in bed and read a book instead. If you need night lights in the house, level red lights are not disruptive to sleep like blue lights are.
A hot bedroom
overheating during the night can disrupt sleep patterns. Our body knows to recognise cooler temperatures at night as a signal to Shut down to sleep. Then our body naturally warms up. If you have the heating turning up you will disrupt that natural pattern by either not falling asleep or waking up too hot. Have the room set at 15 to 19 degrees Celsius. Have layers of breathable bedding and clothing like cotton, bamboo or wool.
Sleeping at odd hours
Creating regular sleep patterns allows your body to recognise when it should be asleep and when it should be awake. Going to bed at the same time each night and sleeping for same amount of time each night creates a natural circadian rhythm. Work, travel, partying and napping can all disrupt that rhythm. While some things can’t be avoided, like changing work shifts, try to get into a pattern as soon as possible. Keep napping In the daytime to no longer than 20 minutes.
Create good habits
Some things that help sleep quality and create good sleep habits include;
Getting up at same time and getting outside in the day,
Exercise, at anytime, will help improve falling asleep time and sleep quality,
Making your room dark and quiet at night time,
If you suffer from insomnia, only use your bedroom for sleep. If you are tossing and turning get up and read or relax in another room until you are sleepy,
Wind down before bedtime- turn off the tv, take a warm bath or do some gentle stretching or relaxation techniques like deep breathing or a body scan can help you turn off the brain and get ready for sleep
Get regular massage. Regular massage sessions have been found to decrease depression and anxiety levels and improve sleep quality, perhaps because they trigger the release of serotonin, a neurotransmitter that can help you feel calm. The technique has been found to benefit children and adolescents, as well.
