Are you aware that certain habits can disturb your sleep cycle and keep you from getting the restful shut-eye you need? Check out this blog post to discover which behaviors should be avoided if you want a peaceful night’s slumber. Read on for more details!
1. You’re not getting enough sleep if you’re relying on caffeine to get through the day
When it comes to having a good night’s sleep, it’s important to give your body adequate time to rest. That means getting enough sleep every night, and not relying on caffeine or other stimulants to make it through the day. Caffeine can stay in your system for up to 10 hours after ingestion, so avoid that late-night cup of coffee or tea if you want to be able to fall asleep quickly and stay asleep.
2. A high-sugar diet can lead to restless nights
Nobody likes tossing and turning all night long, so if you find yourself struggling to stay asleep, it might be time to take a closer look at your diet. Eating excessive amounts of sugar can result in restlessness and difficulty falling and staying asleep. That’s because not only does sugar provide an immediate burst of energy that makes it harder for your body to switch into relaxed mode, but it also causes disruptive hormone fluctuations throughout the day and night, which can prevent you from getting the deep, restful sleep you need. So try cutting back on high-sugar snacks before bedtime, to help increase your chances of peacefully drifting off into dreamland.
3. Too much screen time before bed can make it difficult to fall asleep
If you’re like many people, you find yourself looking at a glowing screen before bed most nights. While it’s tempting to take one more scroll through that app or watch “just one more video,” it’s important to recognize that too much screen time right before sleep can impede your ability to fall asleep and make sure you get the restful nights of sleep we all need. However, wearing stylish blue light-blocking glasses while using digital devices will help reduce the effects of blue light on your sleep cycle. This is another great way to help set yourself up for a good night’s sleep, eliminate eye strain, and maintain optimal health.
4. Exercising right before bed can make it hard to relax
Working out late at night can be an effective way to squeeze in some activity after a long day, but being too active just before bedtime isn’t a great idea. Not only can exercising so close to your planned sleep time force you to stay awake longer as your body needs more time to cool down and relax, but the release of adrenaline and endorphins from intense exercise can also make it difficult for you to wind down. To make sure you still get a good night’s rest, scheduling your late-night workout earlier in the evening or cutting back the intensity could be beneficial.
5. Alcohol may help you fall asleep, but it will disrupt your sleep later in the night
If you’ve ever been desperate enough to try drinking alcohol as a solution for insomnia, think twice. While drinking may help you drift off to sleep initially, it interrupts your sleep later on in the night. An analysis published in the journal Frontiers in Psychiatry revealed that while alcohol can help those having difficulty falling asleep, it has a negative effect on their ability to remain asleep throughout the night. Those who rely on alcohol may find themselves more likely to suffer from daytime fatigue and irritability. Therefore, if you struggle with insomnia, look into natural remedies or strategies before resorting to excessive and disruptive means such as alcohol.
6. Sleeping with pets can disturb your sleep cycle
Many of us adore our furry friends, but that doesn’t necessarily mean it’s a good idea to sleep with them. Doing so can disrupt your sleep cycle and prevent you from getting the restful night’s sleep that you need in order to feel energetic and productive during the day. You don’t have to completely ban your pet from the bed—a patterned sleep routine can be adopted wherein it joins in at some nights and not others, allowing both you and your pet to experience the pleasures of snuggling without sacrificing your own rest.
If you’re struggling with sleep, here are six potential reasons why—and what to do about them. Too much caffeine during the day can lead to restless nights, while a high-sugar diet can have the same effect. Exercising right before bed can make it hard to relax and fall asleep, as can spending too much time looking at screens. Alcohol may help you fall asleep initially, but it will disrupt your sleep later in the night.