Everyday Things Keeping You From Good Sleep
We all know that using a computer in bed is not a good idea as it can keep us awake at night. The same applies to watching television, especially horror movies before going to bed. If we want to get enough good night’s sleep, we should also avoid drinking coffee and other caffeinated beverages at least a couple of hours before the bedtime. Most people know that they need to avoid all of these things if they want to get enough shut-eye without having troubles falling asleep.
However, there are other things that may prevent you from getting enough sleep at night. You are probably not even aware of the impact of most of these things on your ability to rest properly during the night. If you have troubles falling asleep, or wake up often, you should make sure you avoid all the factors that prevent you from drifting off to dreamland.
You Stay Inside All Day
It is crucial to know that staying inside the entire day can have an adverse impact on your ability to fall asleep at night. Most people have no idea that whether they stay at home all day or go out has an effect on their shut-eye. It is simple – exposure to light influences our sleep cycles. When we spend too much time indoors, in dim-lit areas, it can disrupt the natural rhythm of our bodies. When it is thrown off, we tend to stay up at night. You should keep in mind that the more you are exposed to light during the day, the easier you will fall asleep at night. Bright sunlight strengthens our circadian rhythms and makes us more likely to fall asleep when we go to bed.
You Sleep in a Warm Room
Many people find it quite cozy to sleep in a heated room. It is very pleasant, especially during winter. However, it may result in troubles when we want to go to bed. The core temperature of our bodies drops when we drift off to dreamland and it sends the signal to our brains that it should induce sleep. However, when our bedroom is too warm, it will affect these signals, and it will be much harder for us to fall asleep and stay that way. It is the best idea to keep the bedroom temperature between 65 and 70 degrees.
You Don’t Exercise
People who exercise at least two times a week are more likely to sleep longer and more soundly compared to those who don’t exercise at all. It is simple – when we engage in physical activity, it decreases anxiety and tension and increases relaxation. As a result, we are relaxed before going to bed and are ready to drift off to dreamland, instead of worrying about different things.
You Consume Alcohol Before Going to Bed
One of the widespread habits of people with busy working schedules is to open a bottle of wine or beer after a stressful day at work and relax. Many people do this when they get home because they need something to help them relax and take their minds off worries for a while. Although this habit can be healthy for our cardiovascular system, especially drinking red wine, if we do it a couple of hours before the bedtime it can keep us awake. Most people think that consuming alcohol will help them fall asleep faster. However, it is completely the opposite. Alcohol impacts the brain’s mechanism responsible for regulating the body’s sleep and wake cycles and can disrupt our shut-eye. Of course, it affects people differently, and you may not have any troubles falling asleep even after consuming wine. It is crucial to figure out whether it works for you or not. If it does, great, there is no need to change anything. If it doesn’t work for you, you should avoid it if you want to get better rest.
You Eat Spicy Foods
It is critical to be aware that eating spicy foods prior to bedtime can result in a poor night’s sleep. This type of foods can increase the temperature of our bodies, and our bodies may not be able to drop the core temperature to the appropriate level when we sleep. As a result, our rest can get interrupted, and we can wake up tired in the morning as a result. Some people even have nightmares when they eat spicy foods for dinner.
You Skip Dinner
It is not a good idea to have dinner just half an hour before going to bed or less. The ideal option is to eat your last meal at least two hours before the bedtime. Although overstuffing with food can keep you awake at night, so can skipping meals. When people go to bed hungry, it can result in sleep issues. Some of them are on a diet because they want to lose excess weight, so they decide to go to bed without eating. However, something like this is not very helpful. Skipping dinner can lead to low blood sugar, which prevents us from drifting off to dreamland. You should have light snack two hours before going to bed.
Increase Your Chances of Getting Enough Sleep
If you want to increase the likelihood of getting your good night’s rest, you should consider upgrading your bedroom a bit. One of the things that you should do is to replace your current mattress with a new model. Unfortunately, many people sleep on beds that are far beyond their life expectancy because they think that it is not necessary to purchase a new one. If you think that your mattress is not comfortable anymore and that it prevents you from getting enough sleep, you should find a model that matches your needs and preferences. Also, you can buy a set of new and soft bed sheets as they can increase your chances of drifting off to dreamland faster. Finally, consider removing computers and TV from your bedroom as they can have an adverse impact on your rest at night.