Sleep is an essential part of life and getting enough quality sleep at night is a must for optimized mental and physical health. Despite the obvious benefits of good sleep, a sizable percentage of adults often find themselves deprived of good-quality sleep. There are various underlying reasons which contribute to different sleeping problems but they are often caused by bad habits. From irregular bedtimes to eating the wrong food, bad habits can have an enormous effect on your ability to fall asleep and stay asleep.
Here are 4 habits that you should avoid if you want to sleep well at night.
1. Sleeping in an Unsuitable Bed
The most influential factor when it comes to getting a good night’s sleep is your bed. In particular, your mattress plays an enormous factor in your overall comfort and the quality of your sleep. Your mattress is incredibly important and making the right choice is vital for getting your forty winks. There are many mattress options, and the Revive hybrid mattress is one option that experts recommend if you wish to provide your back with all the support it needs whilst also being soft and comfortable. Foam mattresses are very soft, so they can evenly distribute your body weight during sleep. With the perfect response to pressure, foam mattresses can reduce issues with your spine, neck and hips.
2. Going to Bed at Irregular Times
In order to improve the overall quality of your sleep, it is best to establish a regular routine and a stable sleep pattern. Our bodies are regulated by an internal clock and hormones which control whether we feel sleepy and determine what is the best time to wake up. Your internal clock generally works best when you have established a regular routine of sleep. With a stable sleep pattern, you will always feel sleepy around your expected bedtime and so will be able to nod off effortlessly. In contrast, people with irregular sleep schedules often find it difficult to fall asleep when they want to.
Similar to having a regular bedtime, establishing a consistent wake-up time is an essential part of routine building as it helps your internal clock to know exactly how many hours of sleep you will get each night. You are recommended to choose a wake-up time and stay consistent. Even if one day you start work or school a little later, try to still get up at your usual time. Sleeping in or staying up late on weekends is usually one of the most common causes of an irregular internal clock, so try not to completely destroy your sleep pattern on Saturdays and Sundays.
3. Having a Bad Night Time Routine
For many people, the root of their sleep problems comes from their nighttime routine. The hour before you try to sleep is extremely important and this period starts long before you first lie down and try to sleep. According to many somnologists (doctors who treat sleep related problems), everything that you do before bedtime can greatly affect how well you sleep. Our brains are such powerful devices that it is perhaps no surprise that our mindset and the stimulation that we experience right before bed has a major impact on our sleep. Our bodies and minds need consistent habits to signal that they should wind down and get ready for bed.
Sleep experts suggest that the winding down process should begin at least 30 minutes before bed with activities such as reading, listening to music, stretching and other relaxing activities to get your body ready for sleep. In order to quiet your mind and fall asleep, you must disconnect yourself from your devices at least one hour before going to bed.
4. Consuming the Wrong Diet
Caffeinated beverages such as coffee, tea and soda are the most popular drinks for people around the world, but they can have an enormous effect on your sleep. If you are having difficulties sleeping, you should cut out caffeinated drinks or at least be mindful of your caffeine intake. Avoid drinking any caffeine after 3pm and this will help you to fall asleep at the right time. The same goes for alcohol as alcoholic drinks are strongly linked with poor sleep quality. Alcohol dehydrates the body and causes body cramps which will stop you from falling asleep and will result in you waking up during the night.
Even though sleep is a vital part of our well-being, the importance of correct sleeping habits is often neglected. Poor sleeping habits such as those mentioned above should be avoided to ensure that your sleeping time and quality is optimized. This will help to prevent poor quality sleep and other health problems associated with deprived sleep such as weight gain and heart diseases.