We all know that getting good sleep at night has a direct effect on how we feel during the day. If you sleep poorly one night, you will probably feel lethargic and tired the next day.
If you sleep poorly then it can cause some serious health problems on the road.
However, while most of us know how important sleep is to our health, many people may not realize that they are practicing bad sleep habits.
If you are practicing proper sleep hygiene and still have a difficult time sleeping through the night you may have a sleeping disorder.
Do not avoid going to see your primary care physician or a certified sleep doctor try to uncover any sleep disorders that need to be diagnosed and treated.
struggle to nod off at night? it could be time to take an inventory of your pre-bed routine – and it starts earlier than you might think.
When you lead a busy life with multiple deadlines and spend the majority of the day in multitasking, asking your mind to calm down immediately will cause your head to jerk up immediately until the pillow can be a tall order is.
Signs Your bad Sleep habits Need to Improve.
- It takes you more than 30 minutes to fall asleep after getting to bed.
- You have been diagnosed with insomnia.
- You regularly wake up more than once per night.
- You find yourself awake for more than 20 minutes after waking up in the middle of the night.
- You spend less than 85 percent of your time sleeping.
how to beat your bad sleep habits.
To maximize your chances of getting enough rest to sleep, you need to prepare mentally and physically in advance. What do you want to know here, Below is a list of nine bad sleep habits to avoid as soon as possible:
A large, rich meal in the evening isn’t the best bedfellow. You won’t go to sleep comfortably and may also experience heartburn and indigestion once you lie down, which can wake you.
If you have acid reflux, you might even wake up coughing. ‘The best thing to go to bed on is a fairly empty stomach,’ says nutrition consultant Ian Marber.
‘An active digestive system delays deep sleep, although you don’t want to wake hungry either.
So aim to have your dinner before 8 pm if possible and, if sleeplessness is an issue, try eating your main meal at lunchtime and having a lighter supper.’
Soup with butter beans stirred through, or chicken or fish with steamed vegetables are good, healthy choices.
Break the habit: Try to eat dinner 2 to 3 hours before you go to bed.
2. Nodding off on the sofa
If you don’t get enough sleep at night, you might find your eyes getting heavy during the afternoon or early evening.
A short nap (20 minutes or less) can be restorative, but if you snooze for45-90 minutes, you’ll have moved into deep, slow-wave sleep and could wake feeling worse.
You’ll also be less likely to sleep that evening, so just after lunch is best for short snoozes. ‘Avoidnaps after3pm,’ says Professor Jim Horne, sleep expert and emeritus professor at Loughborough University.
‘It takes longer to drop off at night the more recently you’ve slept in the day.’
3. Burning the midnight oil
As anyone who works in the evenings knows, it’s hard to arrive home from your shift and switch straight off.
The same goes if you’re working from home, sitting on your laptop until late at night. Ideally, we all need some downtime, away from spreadsheets, Word documents or emails.
Even if you’re on a deadline, decide on a bedtime, set an alarm for 30-60 minutes before that, and stop work. Better to get up early and refreshed if you still have tasks to finish off.
4. Too much screen time
There’s another reason working late keeps you awake – the blue light emitted by your computer suppresses the hormone melatonin, which promotes good quality, deep sleep. The same goes for smartphones, tablets, even your TV.
A study at the Brain & Psychological Sciences Institute at the Swinburne University of Technology in Australia found using a mobile phone 30 minutes before sleep disrupts the REM phase.
And a similar study at the University of Zurich found it altered brain waves, also affecting sleep. Many devices now come equipped with tools to adjust the colors and brightness of your screen in the evenings (such as Night Shift on iPhone).
But better still to shut down all screens for, ideally, two to three hours before bed. Falling asleep to the TV is also a no-no – if you have a TV in your bedroom, move it out for a while and see what the effect is on your bad sleep habits.
Break the habit: Pay attention to your screen time before bed. Try to avoid checking your phone once you’re in bed. Instead, try reading a book (an actual book, not one on your phone) before bed.
Still, having trouble resisting the urge to check your phone? Consider keeping it in another room and using an old-fashioned clock as your alarm instead.
5. Drinking alcohol
They’re called nightcaps fora reason and, indeed, a small amount of alcohol can help you drift off. Too much, though and, while you may collapse into what seems like a deep sleep,
you’re likely to sleep fitfully and wake numerous times as alcohol disrupts the deeper phases of sleep. ‘Whether nightcap ora mug of cocoa is more your style, neither are likely to improve your slumber,’ agrees Marber.
‘Alcohol may help you get to sleep but, ultimately, disturbs it and, if you’re very sensitive, the sugar and caffeine in cocoa won’t help. Herbal tea or water is better.
But remember not to drink too close to bedtime,’ he adds, ‘ora full bladder will wake you!’ And avoid diuretic herbal teas such as fennel. Valerian and chamomile are both known for their soothing properties so are good choices.
Break the habit: Try limiting your alcohol consumption to the early evening (or not at all). Beyond this time, your body won’t be able to digest it before you hit the sack and you’ll be disrupting your ability to snooze.
(Nix coffee or other caffeinated drinks in the evening too, because they stimulate your body and keep you up.)
6. Your weekend lie-ins
We know it’s tempting, but try not to lie in for too long. ‘Get into the habit of going to bed and rising at the same
time, even at weekends,’ says Harrold.
‘This will help regulate your sleep patterns so you’ll soon become sleepy and wake up naturally at the same time each day.
Another reason to avoid lounging in bed at the weekends? Lying in late – which sleep researchers have dubbed ‘social jetlag’ – has been linked with increased cholesterol and triglycerides, which may cholesterol and which may increase heart disease risk. disease risk.
Break the habit: Get into a sleep routine. This can be a hard one, especially for diehard night owls, but try to stick to the same bedtime and wake-up time every day (yes, weekends too).
Your body will thank you. Ease into this routine by going to bed 15 minutes earlier for a week and rise 15 minutes earlier. Keep up this strategy until you’ve reached your desired bedtime.
7. Too much caffeine
People’s sensitivity to caffeine varies wildly. Some people can drink strong coffee night and day and sleep like a log, while others can’t have a cuppa after 4 pm in case it disrupts their kip.
But it’s a good rule of thumb for everyone to switch to herbal teas in the evening. And if you’re really struggling to bad sleep habits, consider quitting caffeine in the afternoons, too.
And be aware it’s not just in coffee and tea – you’ll find this stimulant in cola, energy drinks, green tea, some health supplements (particularly fitness-related), chocolate, and all the new, trendy snacks containing raw cacao.
Watch out for painkillers, too, if you’re particularly sensitive – anything labeled ‘express’ tends to contain caffeine as it helps your body absorb the painkiller more quickly.
8. Taking your troubles to bed with you
We’ve all been there – your body is exhausted but your mind refuses to let you sleep.
Maybe you keep replaying a meeting at work in an attempt to better understand why a colleague said what they did, or perhaps you keep thinking of what you should have said to that friend who criticized you for something that wasn’t actually your fault.
Unfortunately, what your brain is doing by this is keeping you awake, to give you the chance to solve your latest work, relationship, or money worry.
Your thoughts go round and round in your head, and the longer the answers (and sleep) elude you, the more agitated you become.
Putting in place all the wind-down suggestions above should help, but another tried and tested technique is to keep a notebook by your bed and scribble down a few thoughts to ‘park’ them for the night.
You might want to write down anything that’s worrying you. Or perhaps write your to-do list for the next day, so you don’t lie down and start mentally compiling it, instead.
9. Late-night exercise
Keeping active helps promote restful sleep – if you haven’t exerted yourself during the day, sleep may elude you at night.
You lie down and your body says, “what’s the point of this? I don’t need it”,’ says independent sleep expert Dr. Neil Stanley (thesleepconsultancy.com).
But what if you go to the opposite extreme? If you lead a busy life, it can be tempting to fit in late-night sessions rather than skip them.
‘don’t leave it too late, though,’ says Stanley. ‘Your body temperature rises when you exercise and the subsequent cooling process mimics what happens as your body prepares for sleep.
An evening gym session or run may mean you’re too stimulated and hot to sleep well.’ Instead, try streaming a relaxing yoga class– see yogaia.com –
Break the habit: Hey, exercising is good for you so keep it up. Just save the heavy-duty workouts for at least 1 to 2 hours before bedtime.
You might also consider exercises you can weave into your bedtime routine that will help you unwind, like yoga or easy stretching. here are some tips for bad sleep habits fixes, you can try tonight.
Here some books that help with your bad sleep habits
- The Book of Sleep: 75 Strategies to Relieve Insomnia
- Healthy Sleep Habits, Happy Child, 4th Edition:
- Solve Your Child’s Sleep Problems:
- Get Rid of Bad sleep Habits Now, Guided Meditation
10 surprising sleep fixes to try tonight
Fed up with counting sleep? Here are some new tricks that really work in bad sleep habits,
1. GIVE YOURSELF ACUPRESSURE
Falling asleep could be as simple as massaging your wrist. An Italian study found bad sleep habits improved in 60 percent of people who massaged an acupuncture point – called the HT7 point – that’s linked to anxiety and insomnia.
Locate it at the crease where your wrist meets your hand, directly below your little finger. All you need to do is hold your thumb firmly there for two minutes. It busts tension and helps you nod off.
2. SLEEP SMART
The longer you lie in bed awake, the more you’ll associate bedtime with feeling anxious. Calculate how long you actually spend asleep and match your time in bed to it.
So, if you never fall asleep before 2 am, that’s the time you should hit the sack. As you feel more relaxed, you can work back to a more normal bedtime.
3. FREEZE YOUR PILLOWCASE
Lowering your core body temperature to aid sleep can prove tricky in the summer when nights are usually warmer, which is why you may not sleep so well then or when on holiday.
Try this quick trick from sleep expert Dr. Nerina Ramlakhan: on hot nights, stick your pillowcase in the freezer for an hour before bed to cool your head and your overall temperature.
4. CHOOSE YOUR CLOCK CAREFULLY
Lots of us now rely on smartphones and tablets to look at the time during the night, or to wake us with an alarm in the morning.
But that can mean you get disturbed during the night by the sound of texts, emails, and app reminders – and you may feel tempted to look at social media if you wake in the night.
Switch off the tech and use a proper alarm clock instead.
5. GET GRATEFUL
Research from Grant MacEwan University, in Canada, has found spending 15 minutes writing in a gratitude journal every evening can transform your sleep.
Yes, really – it helps you worry less and feel more optimistic, so you sleep better. And beat your bad sleep habits.
Grab a special notebook and list everything you can think of to be grateful for, from your brilliant yoga teacher to the delicious lunch you had with a friend.
6. BREATHE DEEPLY
Holistic expert Dr. Andrew Weil has pioneered the 4-7-8 breathing technique to induce a sense of calm and encourage sleep fast – it floods your body with oxygen, which calms you.
Here’s how to do it. Lightly rest the tip of your tongue just behind your upper teeth and exhale through your mouth, making a whoosh sound.
Close your mouth and breathe in through your nose for a count of four. Hold your breath for seven. Exhale through your mouth for eight. Repeat three more times – or until you nod off.
7. ADJUST YOUR DUVET
If you and your partner like different duvet thicknesses, consider switching one double duvet for two singles to make sure you keep your core temperature cool in bed– especially during the summer.
8. WEAR SOCKS TO BED
Keep your tootsies cozy. Warming your feet encourages your blood vessels to dilate, and that sends a signal to
the brain that it’s time to nod off.
Its blood vessel dilation in your extremities – such as in your hands and feet – that is particularly snooze-inducing.
9. TAKE AN ENERGY SUPPLEMENT
Ginseng is often associated with energy rather than sleep but a study from KwanDong University, South Korea, found the herb could actually improve bad sleep habits quality and quantity.
Take it as a supplement or cut open a capsule and add to a cup of boiling water and honey for a calming bedtime drink.
10. LISTEN TO CLASSICAL MUSIC
Studies show listening to classical music for45 minutes at bedtime can improve bad sleep habits in people
This kind of music lowers anxiety, distracts your mind, and encourages your muscles to relax. Put it on in the background as you get ready for bed.
These tips can easily help you improve your bad sleep habits, but remember, the foundation for a great sleep routine is a great mattress.
If your current one is giving you aches and pains when you wake up every morning, you may want to consider purchasing a new one.
Here are some Journal Articles for you
If you’re interested in learning more about mindfulness from an academic standpoint, there are a few key journal articles to put on your reading list:
- how to be mindful and 4 mindfulness worksheets
- 10 amazing life changer mindfulness quotes
- How to get started a walking meditation
- 10 amazing health benefits of mindfulness and easy meditation technique
- 5 easy way of Loving Kindness Meditation technique and benefit
- 101 way of Start a mindful breathing well
- 7 ways of mindfulness body scan meditation exercise: benefit
- Walking meditations: with peace is every step
- What is mindful eating: techniques, benefit, exercise