Having a good night’s sleep is essential for your overall well-being and productivity. However, many of us unknowingly engage in bad sleeping habits that disrupt our sleep quality. In this blog post, we will explore 10 of the most common habits that can negatively impact your sleep. By identifying and addressing these habits, you can take the necessary steps towards improving your sleep and waking up refreshed and energized. Being well rested is a sure way to improve your daily life and routine.
1. An Irregular Sleep Schedule
Going to bed and waking up at different times each day can confuse your body’s internal clock. Try to establish a consistent sleep schedule by going to bed and waking up at the same time, even on weekends.
2. Screen Time Before Bed
Exposing yourself to electronic devices, such as smartphones, tablets, or laptops, before bed can interfere with your body’s natural sleep-wake cycle. The blue light emitted by these devices suppresses the production of melatonin, a hormone that aids in sleep. Avoid screens at least an hour before bedtime.
3. Caffeine Intake
Consuming caffeine in the afternoon or evening can interfere with your ability to fall asleep. Be mindful of your caffeine consumption and avoid it within a few hours of bedtime.
4. Eating Heavy Meals Before Bed
Eating large, heavy meals before bed can lead to discomfort and indigestion, making it challenging to fall asleep. Go for lighter, healthier meals in the evenings, and try to finish eating at least two hours before bedtime.
5. Lack of Physical Activity
Regular exercise promotes better sleep quality, but lack of physical activity can hinder your ability to fall asleep quickly. Incorporate regular exercise into your routine, but avoid intense workouts close to bedtime.
Deep Sleep Tea
If you really struggle with getting to sleep, I’d like to recommend a herbal sleep tea I’ve been drinking. After struggling with bad sleeping patterns for the majority of my adult life, I’ve tried many supplements to aid me with sleep.
I tried melatonin supplements because it got so bad. I used to frequently wake up during the night which left me lacking in energy all the time. I’d take one tablet before bed, around 30 mins before I wanted to sleep and while they absolutely did the job and got me to sleep, I’d wake up groggy. The brain fog was okay once in a while, but it was difficult to sustain everyday. I started using these at weekends because I didn’t want the drowsy feeling to effect me at work.
So then I tried Melatonin patches which were a little better, but I still wanted something natural. What I was looking for was something soothing to have before bed, that both comforted me and was a natural supplement to enjoy, that would both send me to sleep, and that was good for me at the same time, and that’s when I discovered this amazing tea and I’m so glad I did!
Don’t just take my word for it though, this multi-award winning tea combines an amazing blend of natural ingredients to help you sleep better. It contains 12 ingredients to help you sip your way to a better sleep. The chamomile helps to reduce stress and to keep you calm, while the other potent herbal ingredients work effectively to reduce anxiety and encourage a deep natural sleep cycle.
I love this tea by D’ Amazonia so much, I tried their digestive tea too, which is just as good and has really helped with digestive discomfort, along with my BIOHM superfood blends. Anyway, I loved them that much I became an affiliate for them, drinking a cup of this herbal infusion has made such a difference that I couldn’t resist sharing them and I’m sure you’ll just love them too.
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6. Having an Uncomfortable Sleep Environment
An uncomfortable sleeping environment, such as a noisy or bright room, an uncomfortable mattress or pillow, or a room that’s too warm or too cold, can disrupt your sleep. Make your bedroom a sleep-friendly environment with a comfortable mattress, pillows, and ensure a cool, quiet, and dark atmosphere.
7. Late-Night Napping
While a short nap during the day can be rejuvenating, napping too close to bedtime can make it challenging to fall asleep at night. If you must nap, limit it to 20-30 minutes and avoid napping after 3 p.m.
8. Excessive Alcohol Consumption
Although alcohol may make you feel drowsy initially, it can disrupt your sleep patterns and lead to poor sleep quality. Limit your alcohol intake, especially in the evening.
9. Lounging in Bed
Using your bed for activities like working, watching TV, or scrolling through social media can create a mental association between your bed and wakefulness. Reserve your bed solely for sleep, promoting a stronger association between your bedroom and sleep.
10. Stress and Overthinking
Persistent stress and racing thoughts can make it difficult to relax and fall asleep. Incorporate relaxation techniques, such as deep breathing exercises or meditation, to calm your mind before bed.
By recognizing and addressing these common sleeping habits, you can take significant steps towards improving your sleep quality. Remember to maintain a consistent sleep schedule, limit screen time before bed, and create a comfortable sleep environment. Additionally, consider adopting healthy lifestyle habits such as regular exercise and a balanced diet, and manage stress effectively. Prioritize your sleep, and enjoy the countless benefits of a truly restful night.
Thanks for reading.
I can’t drink caffeine after noon or I’ll definitely not sleep!
Same! I’m really sensitive to caffeine these days but I love strong coffee. Decaf in the afternoon
I have got to get off my phone before bed, I used to read instead but got out of that good habit. Reading this was the push I needed to rework how I approach my sleep schedule and to make a point of getting into a much better routine. Good sleep is essential!