Everybody needs a good night sleep. That’s essential for a healthy life. But, are you aware of the sleep mistakes you make very single night?
A lot of people don’t put their good night sleep ad their priority and that’s a huge mistake. We all live a busy lifestyle nowadays, but, it’s very important to make time for a good night sleep. This problem has become so endemic that the CDC has classified insufficient sleep a “public health epidemic.” Luckily, if you fix just a few of the sleep mistakes you make, you can still have a quality sleep. These are some of those sleep mistakes and solutions for them:
1. Caffeinated midnight snacking
Caffeine is a stimulant and in moderate doses can block sleep neurotransmitters causing insomnia.
Refined sugars can make a stress for the organs in charge of hormone regulation. The change in the levels of the hormones, can cause you to wake during the night.
Solution: Snack on nourishments that contain tryptophan. The amino acid is required to produce serotonin, which in turn makes melatonin. That’s a hormone that helps control your sleep cycles. Some of the foods high in tryptophan are banana, milk, yogurt and eggs.
2. Sleeping with pets
According to a research, 63% of the people that own a pet and share their bed or bedroom with their pet do not experience quality night sleep.
Solution: While you sleep keep your pets in a different room. If they’re exceptionally noisy, consult your vet to rule out any medical problems. Maybe they make some sleep mistakes themselves.
3. Catching up on sleep
It’s a common misconception about sleep debt. You think that you can just catch up in one day for all the hours of sleep that you’ve lost during the week. And you think your body will be good again, which is not true.
Solution: Sleep debt isn’t a straight balance. Usually people need two or three good nights’s sleep to get back to normal after serious lack of sleep.
4. Hitting the snooze button
Any extra sleep you get is fragmented, making it low quality sleep.
Solution: Set your alarm for when you really need to get up. It is better if you set it for the same time every day. This regularity will hopefully mean you should wake up without needing an alarm.
5. Using technology before bed
Did you know that 78% of the people use a smartphone, tablet or laptop before going to bed. These gadgets discharge blue light, which is said to delay the production of melatonin, the sleep inducing-hormone.
Solution: Give yourself a tech check in time. Additionally, you can move your electronic gadgets out of the bedroom altogether.
6. Having a nightcap
Though alcohol does allow healthy people to fall asleep quicker, it lowers REM sleep. This is the sleep phase associated with deep dreaming. Disruptions in REM sleep may cause you to be drowsy during the day.
Solution: Avoid drinking alcohol just before you go to bed. Usually, it takes an hour for the body to process one unit of alcohol. Rather, drink herbal teas, for example, chamomile tea. It has a sedative effect.
7. Leaving the TV on
Leaving the TV on another of the biggest sleep mistakes. 38% of people watch TV before falling asleep. But, watching TV before going to bed encourages you to stay up later, harming the sleep cycle and leading to a low quality sleep.
Solution: Keep the TV out of the bedroom keep it turned off before you go to bed. Rather, you can listen to the radio to help you fall asleep.