Post by Chris Allen: Getting plenty of high-quality sleep is incredibly important for both physical and mental health. However, many of us have habits that sabotage our ability to get restful shuteye. By identifying and changing these sleep-crushing behaviors, you can set yourself up for better rest on a regular basis.
Using Electronics Before Bed
Staring at phones, tablets, computers, and TVs before going to sleep overstimulates the brain, making it harder to unwind. The blue light emitted from these devices also disrupts your body’s production of the sleep hormone melatonin. Make it a rule to put away electronics at least one hour before bedtime.
Inconsistent Sleep Schedule
Going to bed and waking up at different times every day confuses your body’s internal clock and makes it difficult to fall and stay asleep. Set a regular sleep schedule for both weeknights and weekends and stick to it as much as possible.
Consuming Caffeine Late in the Day
Caffeine is a stimulant that can stay in your system for up to eight hours. Consuming it too late – even early afternoon – can interfere with your ability to fall asleep at night. Stop drinking caffeinated beverages at least six hours before your bedtime.
Eating Too Late
Eating a heavy meal too close to bed can lead to indigestion and sleep disruptions. Finish dinner at least two to three hours before going to sleep so your body has time to properly digest. Also, avoid spicy dishes, which can cause heartburn.
Sleeping with Pets in the Bed
As much as you love your furry friends, allowing pets to sleep in the bed can undermine your sleep quality if they move around, snore, or take up too much space. Consider keeping pets out of the bedroom if they are disruptive bedmates.
Sleeping in an Uncomfortable Environment
An uncomfortable sleep setup can prevent you from both falling and staying asleep at night. Factors like an old mattress, improper pillow, noisy neighborhood, and light pollution can all interfere with quality sleep. Make sure your bedroom is cool, quiet, and comfortable.
Mouth Breathing and Snoring
Mouth breathing and snoring during sleep can reduce restfulness by blocking airways. One reason people switch from nasal to mouth breathing is congestion from seasonal allergies or colds. Using a nasal strip or mouth strips can help open nasal passages so you breathe properly through your nose while sleeping.
If you don’t know whether or not you snore, try recording yourself, and yes, there is an app for that. This can help motivate lifestyle changes to address the root causes of congestion and snoring such as losing weight, altering sleep position, avoiding alcohol before bed, and more. Discuss chronic snoring with your doctor as well.
Getting in the Routine of Napping
Short power naps during the day (15-20 minutes) can boost energy levels and performance. However, longer or later naps can make it tougher to fall asleep at night. Limit naps to 30 minutes before 3 p.m. and avoid napping altogether if you have insomnia.
Not Having a Wind-Down Routine
It’s important to give your body cues that it’s time to start relaxing for bed. However, many of us go full speed ahead with work or screens right up until bedtime. Having an intentional wind-down routine triggers your body to start producing sleep hormones. Spend 30-60 minutes before bed doing low-light activities like reading, gentle yoga, listening to calm music, or meditating. Write out a specific routine you can follow each night.
Breaking patterns that sabotage sleep can feel challenging initially. But by sticking to positive routines around sleep hygiene, managing caffeine intake, and making your sleep environment as restful as possible, your long-term sleep health will improve dramatically. Consistently getting uninterrupted, high-quality sleep will make you feel more energized and focused all day long while supporting overall mental and physical wellness.