According to the National Sleep Foundation, the average sleep range for adults is 7-9 hours. Some of the consequences of not getting the recommended amount of sleep include waking up tired, an inability to concentrate during the day, sleepiness during the day, and accidents, among many others. Some of the things that keep people from sleeping well at night are habits that can be changed easily. Some of them include:
Eating Heavy Meals before Bed
Going to bed on a full stomach is not only uncomfortable, but it’s also bad for your health. Sleeping on a full stomach can cause stomach acids to go up leading to heartburn. This will cause an unpleasant feeling that may disrupt your sleep. Therefore, plan your meals well so that you have your dinner at least 2 to 3 hours before bedtime. If you feel hungry before bed, you can have a light snack. Talk to your dietitian about snacking before bed, especially if you have diabetes.
Caffeine before Bed
Coffee has its benefits, but it is one of the products that should be consumed carefully and with moderation. A cup of coffee in the morning can be a good start to the day, but having one at night can affect the quality of sleep you get. This is because caffeine can keep you up at night by blocking the sleep inducing agent. Thus, try and avoid coffee and other products rich in caffeine right before bedtime.
Phone and TV at Bedtime
Reading emails or watching TV at bedtime can also prevent you from getting a good night’s sleep. To avoid this, switch off your TV a few minutes before bedtime. If you are addicted to watching TV, you may want to remove the TV from your room for some time. As for your phone and computer, if you are working from home, set working hours and follow through to ensure you don’t end up with your gadgets in bed. As you switch off your TV shortly before bed, turn off the internet and keep the gadgets away. It’s not a good idea to turn off your phone since someone may call with an emergency, but get rid of the habit of going to bed with your phone in your hand.
Not Following a Bedtime Routine
When you are consistent with your bedtime routine, it will be easier to fall asleep every night and wake up each morning. Thus, set a specific time to go to bed and wake up every day. With a schedule, even if you miss the specific time, you won’t fall far off. Otherwise, when you are not consistent, you may find yourself sleeping for few hours, waking up tired or sleeping in when you have to work.
Neglecting Your Health and Well Being
When you are not well physically and emotionally, it can be hard to get a good night’s sleep. Thus, if you feel unwell or experience any discomfort during sleep, seek help immediately. For instance, those who snore at night should seek help because snoring can lead to irritations that cause one to wake up frequently at night or wake up in the morning feeling tired or sickly. One can also disrupt their partner’s sleep. There are many steps that can be taken to reduce snoring. One of them is the use of an intelligently designed snore stopping strip. Before you take any action, or buy any product, talk to your doctor.
Finally, develop some good habits to improve your health and well-being. Examples include exercising regularly, eating balanced meals, maintaining a healthy work life balance and travelling when you can.