They know that if you intend to fall asleep at a reasonable time, you need to pass a late night latte on. They’re also pretty good at limiting yourself to one episode on Netflix instead of watching the wee hours of the morning. What you may not realize, however, is that there are many other sneaky habits in your nighttime routine that could stand in the way of a good night’s sleep.
A consistent sleep plan and good sleep are important for many reasons: According to the Office for Disease Prevention and Health Promotion, it helps keep the body healthy and the mind refreshed. It improves mood, reduces stress, and reduces your risk of health problems like diabetes and heart disease. Plus, it can even help you improve your Weight loss on the route. To get the most of your bedtime, avoid these six sleep-sabotaging habits!
1. Do Facebook before bed.
You intend to do a quick check, but end up in a rabbit hole of posts and pictures. Not only will you lose much-needed sleep by endlessly scrolling, but the mere typing through your smartphone to scan social media or logging into your laptop to send a nightly email will keep your brain on high alert and yours Body wide awake. The light from the screen can also hinder the production of melatonin, a hormone that helps you get a more restful sleep. “Blue light can also reduce the amount of time you spend in slow wave and rapid eye movement (REM) sleep, two phases of the sleep cycle that are critical to cognitive function,” says the National Sleep Foundation.
Reduce your screen time by unplugging all electronic devices – including the TV – at least an hour before bed. According to the National Sleep Foundation, “The hour before bed should be composed of relaxing activities that do not involve devices with screens.
2. You skip your workout.
Regular physical activity not only makes you fall asleep faster, it also plunges you into a deeper sleep for longer. According to Sleep.org, “People who get the recommended amount of exercise are 65 percent less likely to feel sleepy during the day. This may be because exercisers fall asleep faster, sleep longer, and have better sleep quality than non-coaches.
One very important caveat: don’t break a sweat too soon before bed. Vigorous exercise can raise your core body temperature and trigger the release of hormones that make it harder to relax and drift into dreamland, says The Better Sleep Council. Save heavy exercise for at least four hours before bed; closer to snooze time, stick with yoga or stretching.
Increase weight loss and improve your sleep with this pre-bed exercise routine! >
3. You eat late for dinner.
Sometimes you can’t help it: an endless work meeting, unexpected traffic, or extra innings of your child’s baseball game can set your dinner back. Eating a big dinner right before bed can cause you to toss and turn with indigestion and heartburn while your body works to digest your food – especially if it’s heavy or spicy, says the National Sleep Foundation. Ideally, The Better Sleep Council recommends trying to eat two to three hours before bed. If unforeseen circumstances delay dinner, keep your last meal light.
4. You sleep in on the weekend.
Grabbing additional ZZZ’s certainly seems like a smart idea. However, this can mess up your sleep cycle. Of all the advice you hear and read, the most important one is to stick to a sleep schedule. That means going to bed at the same time every night and getting up at the same hour every morning – even on weekends. “Being consistent strengthens your body’s sleep-wake cycle,” says Mayo Clinic. So how much sleep do you really need? The National Sleep Foundation recommends seven to nine hours a night for adults and seven to eight hours for older adults (65 or older).
5. You have a nightcap with the evening news.
Alcohol can make you tired, but a glass or two of wine won’t help you sleep well. The effects of alcohol on sleep are well known. Research shows that drinking alcohol before bed prevents you from reaching those deep, restful phases of sleep, says TheSleepDoctor.com. Instead, patterns are more like a hibernation, which causes you to wake up tired and overpriced. TheSleepDoctor.com recommends avoiding alcohol within three hours of bedtime.
6. You lie awake in bed.
They fluff up and back up your pillow, adjust and realign your blankets, and become all kinds of frustrations. If this happens frequently, you can associate your bed with anxiety and not sleeping. “It helps to have a healthy mental connection between lying down and actually sleeping. Because of this, if you haven’t fallen asleep after 20 minutes, get up and stretch, read, or do something else to calm yourself down in low light before trying to get back to sleep, ”says the National Sleep Foundation.