Bad Bedtime Habits To Avoid For A Better Sleep

Bad Bedtime Habits To Avoid For A Better Sleep

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Avoid Bad Bedtime Habits to Enable Better Sleep

Once upon a time in the land of nod… well not quite, but centuries ago, going off to sleep was easier than it is today. That’s because times have changed and today we are surrounded by stimulating sounds, lights, and modern gadgets. It gets harder to unwind and relax from the daily stressors of life.

We need an effective night-time ritual. One that is conducive to getting to sleep. One of the ways to start is to remove the habits that stop us from going to sleep in the first place. Here are a few habits you may be doing that you could, or should, avoid, in order to get the quality sleep you need.

Don’t Exercise Before Bed

Exercise is great! Don’t stop exercising, but make sure you don’t just before jumping into bed. It’s okay to hit the gym straight after work, so long as you do it at least three hours before your bedtime. If you don’t, you will quite possibly have a sleepless night. Less than three hours is not enough time to give your body the chance to get over its adrenaline boost and increased energy levels.

Exercising energizes your body, and it can be challenging to wind down from a strenuous routine. As a result, you will have the urge to stay up late, even into the wee hours of the morning. Isn’t that how you feel if you are out and about, partying and dancing?

It is best to exercise in the morning or no later than mid-afternoon to give your body enough time to cool down and achieve the sleep your body needs. Exercising just before you retire can cause you to take a long time to drift off to sleep.

Another reason you shouldn’t exercise right before bed is because your body’s temperature is supposed to drop, in order to prepare for the physiological initiation of sleep. If you exercise before bedtime, you will be raising your body’s temperature making it difficult for your body to facilitate the entrance into sleep and its deep sleep phases.
Turn Off All Lights and Make Your Bedroom Dark

Darkness induces sleep. You need to make your bedroom as dark as possible in order to trigger your sleep-induction hormones. A dark room will help enable your brain to trigger the production of melatonin, which begins to make you feel sleepy. Night-shift workers need to make their room dark for their health. Studies have shown that light-filled rooms affect sleep quality and long-term health.

Turn Off The Bedroom TV

Your body cannot produce melatonin if the TV is on. If you think you’ll watch the late-night movie to go to sleep by, you are in fact fighting your own natural sleep hormones. The more time you spend in front of the TV, the more you are ruining your own body-clock.

TV programs stimulate your brain, and the artificial light emitted is also disrupting your body’s ability to produce the melatonin hormone. If you really want to watch television at night, set limits. Turn it off at least an hour before retiring.

Don’t Check Your Emails and/or Social Media

If you keep your brain busy in front of the computer, you are depriving it of the chance to slow down and be prepared for sleep. Also, the blue light emitted by device screens has been shown to keep the brain in a wakeful state. If you need to check your emails and social networking sites, do it at least an hour before your bedtime.

Many social media addicts suffer from sleep deprivation. They may spend several hours during the night actively chatting with their friends and posting messages, only to find themselves sleepy and suffering the effects the next day. Long-term, this habit is detrimental to their physical and mental health.

If you are a workaholic, don’t finish work you can leave until tomorrow. Your mind will be more alert if you stop everything right now and get a good night sleep. It isn’t going to go anywhere, so relax and rest and start fresh tomorrow.

Do You Have a Bedtime Ritual?

The human mind loves routines. This is why one of the best ways to signal your mind and body that it is almost bedtime is to have your own pre-bedtime rituals. These may include brushing your teeth, taking a warm bath or shower, preparing your clothes for the next day, or listening to soft music. These routines you set and do repeatedly at the same time each night will help put you in the right mindset for bringing on a good nights sleep.

Bad Bedtime Habits To Avoid For A Better Sleep
Bad Bedtime Habits To Avoid For A Better Sleep

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