Are you having a hard time falling asleep at night?
Well, the answer to the mystery might be more simple than you think.
Certain lifestyle choices can have a negative impact on our sleep patterns and quality of sleep. Others are infinitely beneficial.
With that in mind, we’ve compiled a list of lifestyle choices that can make or break your sleep.
Habits that Break your Sleep
There are certain lifestyle habits that negatively effect your quality of sleep. And when you have an insufficient, disruptive or poor quality of sleep, you risk a multitude of health issues, including heart disease, diabetes and obesity.
It’s for this reason why you’ll want to avoid the following lifestyle habits:
Avoid Caffeine Before Bed
Caffeine, particularly coffee, is a necessity for many of us to get through the day. However, regular consumption can lead to a higher tolerance and negatively affect our sleep-quality if consumed too late in the day.
According to researchers from the Sleep Disorders & Research Center at Henry Ford Hospital and Wayne State College of Medicine, when coffee is consumed less than 6 hours before bed it disrupts your sleep.
Setting a cut off time around 2 pm, limiting the number of coffees you consume, and drinking the majority of caffeine early in the day will help ensure you achieve a good night’s sleep.
Limit Activities in your Bedroom
Avoid doing anything in your bedroom or in bed that isn’t either sleeping or relaxing. Doing work, eating, using your laptop, or watching TV in your bedroom can negatively impact the quality of sleep.
Active and engaging activities or electronics will stimulate your mind and hinder your ability to fall asleep.
Habits that Make your Sleep
Establishing and maintaining regular bedtime routines will enhance your sleep quality. Your lifestyle habits throughout the day, as well as right before you go to bed, will greatly impact your sleep.
Establish Regular Bedtime Routines
Adjust the elements in your bedroom to ensure your sleep environment is comfortable and calm before you go to bed. Getting a good night’s sleep depends on creating an environment that you want to sleep in.
Get into the habit of relaxing at least an hour before you go to bed. Reading a book, practicing meditation or yoga, dimming the lights, clearing the clutter, adjusting the temperature, and choosing the ideal mattress, pillows, sheets, blankets, and duvets will send signals to your brain that it’s time to go to sleep.
Once you establish a regular bedtime routine, your circadian rhythm will balance out. This will ultimately make you feel tired when it’s time to go to bed.
Going to bed and getting up at roughly the same time every day reinforces the habit and makes it easier for you to sleep well. If you regularly wake up feeling exhausted or have difficulty sleeping, establishing a regular bedtime will improve these areas. However, it’s important to remember that it may take time to establish this routine.
The most effective method is lining your sleep up with your internal circadian biological clock, and if you’re in bed and can’t sleep, get out of bed and do something relaxing before trying to go to sleep again.