Have you ever felt sluggish, unmotivated, and unfocused after getting little to no sleep the previous day? That could be a result of sleep deprivation. A report by the CDC showed that 33.2% of U.S. adults sleep less than seven hours a day. Additionally, 17.8% of adults have trouble falling asleep.
Lack of quality sleep affects productivity and mood, can increase the risk of developing chronic health conditions, and can disrupt metabolic health. Interestingly, some of the reasons you may find falling and staying asleep difficult are due to habits you have formed over the years. Unlearning these habits can help improve your sleep.
Here are simple habits that are harming your sleep.
1. Having an Irregular Sleep Schedule
Not having a set sleep schedule, such as getting little sleep during the week and trying to get more sleep during the weekend, can harm your sleep. An inconsistent bedtime can further disrupt your circadian rhythm and affect your sleep quality. Sleep irregularity has also been linked to a higher risk of chronic diseases, cardiovascular disease, and depression.
Sleep experts recommend maintaining a consistent sleep schedule, such as going to bed around the same time each night, to enjoy a better night’s sleep.
2. Eating Some Few Minutes to Bedtime
You just got home late from work and only have 30 minutes to bedtime, but you’re hungry. While eating this close to bedtime may seem innocent, it can impact your sleep, especially if you consume a lot of food.
Eating a few minutes before bedtime can cause acid reflux, as the stomach presses against the lower sphincter, causing reflux and irritation. Furthermore, consuming a heavy meal means your body will require more time to digest it, which could keep you awake for hours. Nutritional experts recommend eating a meal at least two hours before bedtime. That gives your body enough time to digest and process the food, making falling and staying asleep easier.
3. Taking Long Naps
Taking a two—to three-hour nap during the day could profoundly impact your sleep at night. Although you may feel relaxed and well-rested after the nap, you may struggle to get any sleep later on, especially if you already have insomnia or other sleep-related problems.
An ideal nap should last 30 minutes and not more than 45 minutes. It should also be in the early afternoon to avoid any adverse effect on your nighttime sleep. Set an alarm and block out distractions that might interfere with your sleep.
4. Sleeping in an Unconducive Environment
Using your bedroom as your office, sleeping on the wrong mattress, or having a too-bright room can interfere with your body’s ability to initiate and maintain sleep. Start by creating a conducive environment that promotes sleep. Find another space to set up a home office, change your mattress, and get blinds to make your room darker. All these small changes could significantly impact your quality and quantity of sleep.
5. Too Much Screen Time in Bed
The National Sleep Foundation estimates that over half of Americans use an electronic device the hour before bed. Carrying your work to bed on an iPad or continuously scrolling on your smartphone may seem harmless, but it can impact your sleep quality. That’s because these devices emit blue light, which interferes with your body’s ability to produce melatonin, a hormone that regulates sleep.
Stop all screen-related activities an hour before bedtime. This signals the body that it’s time to sleep.
6. Evening Workouts
Working out regularly can reduce anxiety, promote relaxation, and even allow you to sleep better. However, exercising too close to bedtime can make getting a good night’s rest challenging. If you must exercise in the evening, ensure that you do it one or two hours before bedtime. Also, choose light to moderate-intensity activities like walking, yoga, stretching, light swimming, etc.
Avoid vigorous exercises that elevate your heart rate, such as heavy weightlifting, high-intensity interval training, or jumping rope.
7. Not Getting Enough Daylight Exposure
While spending less time outdoors may seem harmless, it could significantly impact your ability to have restful sleep. A study published in the Journal of Pineal Research reveals that insufficient natural light during the day could interfere with sleep quality at night.
Getting enough exposure to natural light during the day helps maintain a healthy circadian rhythm, positively affecting the quality of sleep you have at night.
8. Drinking Coffee or Eating Chocolate Too Close to Bedtime
Coffee and chocolate all contain caffeine, a stimulant that makes falling or staying asleep difficult. Caffeine can also reduce sleep quality as it disrupts the sleep-wake cycle. Apart from caffeine, chocolate also contains theobromine, a chemical that stimulates stomach acid production, leading to acid reflux. Avoid coffee and chocolate six hours before bedtime to enjoy better sleep quality.
9. Over-Relying on Sleeping Pills
Your doctor may have prescribed sleeping pills to treat restless sleep or insomnia, but overreliance on them can make it difficult to fall asleep naturally. It could also lead to adverse health effects in the long run.
Focus on gradually reducing the dosage of the sleeping pills to prevent adverse side effects. Start practicing healthy sleep habits like going to bed simultaneously, engaging in relaxation activities like meditation before bedtime, and making lifestyle modifications like avoiding eating before bedtime or drinking coffee at night.
Sleep can significantly impact your overall health and wellness. Besides affecting your productivity, quality sleep can help reduce your risk of most chronic and cardiovascular diseases. Improving some of the listed habits can help you enjoy better sleep and other aspects of your health.
