Sleeplessness is a common problem which affects people of various ages and lifestyles. It is commonly believed that poor rest is caused only by stress or medical conditions. However, everyday habits play a bigger role. This article discusses easy everyday habits that silently disrupt healthy sleep, along steps that can facilitate a more restorative nightly rest.
Irregular Sleep Schedule
High-quality sleep must have a regular internal rhythm. Your natural body clock is affected when there is variation in the times you sleep and wake. This may result in you having a more difficult time falling asleep at night.
This disparity may also transfer into other areas of your life and compromise concentration and energy levels. This might lead to difficulty in managing your work-life balance. You can start establishing a regular sleeping routine in the following ways:
- Turn the lights down
- Play calm music
- Perform a silent activity to make the brain aware that the day is over
With time, these habits will enable your sleep pattern to stabilize.
Heavy Meals Late at Night
Eating a heavy meal before sleeping can place a heavier burden on your digestive system, making it more difficult to rest. You may also experience bloating or heartburn, both of which interrupt sleep. Keeping heavy meals to earlier in the evening can prevent these issues. Ideally, you should ensure a two hour gap between your last meal and when you go to sleep.
Too Much Screen Time Before Bed
A large portion of the population dismisses the influence of digital devices on sleeping. The blue light produced by phones and televisions activates the brain and disturbs the normal production of the hormone melatonin, which makes your body ready to sleep.
This is even greater when screens are watched late in the evening. A technology curfew set at least an hour before bedtime would help facilitate the transition to rest.
Late Caffeine Intake
Caffeine stimulates your brain and promotes alertness. It stays in the body for several hours and can break your sleep at night, even when consumed in the late afternoon. Instead of caffeine, you can try herbal alternatives such as black tea, or even a glass of water.
Stressful Evening Activities
Late-night work, studying or emotionally demanding activities can keep your mind busy, making it difficult to relax. This postpones sleep, and may cause chronic restlessness according to la ciencia del insomnio, (the science of insomnia). To counter this, try including breathing exercises, silent meditation, or some gentle yoga in your evening.
A Bedroom That Isn’t Sleep-Friendly
Your sleeping environment is a significant factor in the quality of rest that you get. Bright lights, noise, overheating, or a disorganized room may work against establishing family-friendly spaces that promote healthy sleep. Giving your sleeping space a makeover is easy. A cool, dark, and clean room brings out the feeling of calm. Soft lighting and cozy bedding also helps make the environment peaceful.
Endnote
Major lifestyle changes are not always needed to improve sleep. Minor ones when conducted regularly may result in significant improvements too. You can progress at a slow pace by changing one or two habits at a time. With mindful choices, it becomes easier to build a nighttime routine that supports deeper and more restorative sleep.