Sluggish movements that slow down your entire day, an intense caffeine craving. We all know how poor sleep can disrupt your day. Research shows that poor sleep can even affect your lifespan. So, what can you do to improve the quality of your sleep? Try to avoid the following bad bedtime habits.
1 – Technology in bed
There’s one place where you shouldn’t bring your phone or tablet- your bed. Looking at bright lights before bed can make it more difficult to fall asleep. According to Harvard University sleep researcher Stephen Lockley: “Exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms. Even dim light can interfere with a person’s circadian rhythm and melatonin secretion.”
2 – Too many naps
One of the best things you can do for your night routine is to stick with it. Make it an actual routine. An occasional short nap here and there is alright, but if you’re constantly sleeping for long periods outside of your usual bedtime, it can make it much harder to stay asleep when you want to. To combat this, pick a bedtime and maintain it every night- even on weekends.
3 – Caffeine before bed
Even if you think your nighttime coffee or soda habit doesn’t affect your sleep, research by the
National Library of Medicine (NIH) shows that your body experiences the side effects of caffeine for up to eight hours after you consume it. Try to stop drinking caffeine in the early afternoon so you don’t feel these effects when you’re trying to go to sleep.
4 – Warm bedroom
People sleep better in cooler rooms. If you characteristically keep your bedroom above 75 degrees Fahrenheit, you might experience less satisfactory sleep. H. Craig Heller, PhD, professor of biology at Stanford University, explains: “When you go to sleep, your set point for body temperature — the temperature your brain is trying to achieve — goes down… Think of it as the internal thermostat.” If your bedroom is too hot, it’ll be hard for your body to reach its desired internal temperature.
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