Published On: Fri, Oct 12th, 2018

How to Ruin Your Sleep at Night

Everyone desires to have a good rest at night, but for millions of people around the world, this will remain nothing but just a desire – they will forever struggle to enjoy quality time with their beds. The importance of getting quality sleep can never be questioned and it is imperative upon each one of us to do away with those things that can sabotage the quality and the quantity of sleep we get every night. Sadly, some of these things are self-inflicted and no one, but us can change. With that said, here are some of the ways through which people ruin their sleep, and which you must avoid if you want to have quality sleep every single night:

photo/ Mattress Life

Taking coffee late in the evening

Coffee is a great drink, and one of the reasons why people take it is so that they can stay awake and alert and give their very best performance, but this is usually done early in the morning. It is never a good idea to take coffee late in the evening or right before going to bed because it is a strong stimulant, and as such, it will increase your metabolism and make you stay alert for a while. At night, your heart rate needs to lower down and your mental activity also need to slow down so that you can get into a relaxed state that will make it easy for you to fall asleep and enjoy the rest. Such can never be achieved if you make coffee your favorite drink at night.

Eat a heavy meal and go to bed

If you find yourself struggling to fall asleep after a heavy meal, then just know that that is a self-inflicted pain and it is something you should never do it at all you desire to sleep well at night. Going heavy on the stomach at night is detrimental because you will be increasing your metabolic rates since the food will require digestion once eat them. With increased metabolic rate, your body will continue work, when essentially, it should be sleeping. Besides, you can also suffer from gas or bloating when you eat a heavy meal then go to bed immediately after a heavy meal. The sleep will be uncomfortable, and you will constantly be woken up as a result of the bloating.

You don’t care about your sleeping environment

Where you sleep is very important. If you want to get the most of your rest at night, it is imperative for you to create a conducive environment that will encourage the rest and relaxation needed to help you fall asleep and remain asleep until the morning light. This should begin with your bed and mattress. The bed should be a sturdy one that will not wake you up with every turn due to excessive squeaking, and the mattress should also be decent enough to accord you the comfort you need for a great sleep. For mattresses, you can check out the bear mattress reviews for some very good choices.

After investing in the right bed and mattress, you should also think about the pillows, bedsheets and other sleep accessories needed for extra comfort in the bedroom. This is not to forget about having the right curtains in the bedroom to block out the light and also keeping the bedroom tidy and neat to encourage more relaxation.

You go to the gym then head to bed immediately

Most people are for the idea of going to the gym late at night then heading straight to bed, thinking that this is the best way to fall asleep fast because they will be tired. But this theory doesn’t hold any water, and if you have been doing it, you should stop immediately. It is a fact that working out is important for getting a good sleep, but it is not recommended that you go to the gym and head straight to bed.

Gym sessions should be in the morning or early in the afternoon. This is because during a workout, you increase your heart rate, and also increase the levels of adrenaline in your system. With increased levels of adrenaline, you will be alert as the body will be expecting more physical activity. Since it takes time for the levels of adrenaline to go down so that you get calm and relax, it will also take your time to fall asleep when you jump to bed immediately after gym. The conditions are not just right for your body to sleep at such times.

You have a television in your bedroom

It may be tempting to have a television set in your bedroom so that you can always catch up with your favorite late night shows before you finally fall asleep. Well, this is never the case and there are a number of reasons why you should not just watch television before going to bed, but most importantly, have on in your bedroom. To begin with, a television in your room will eat into your sleep time and you will get fewer hours of sleep for that night. Additionally, television emits blue light – the kind of light you need to stay away from when you want to sleep because it interferes with the circadian cycle and will make it more difficult for you to fall asleep. If you have a television set in your bedroom, try removing for a week or two and see the difference in the quality of sleep you get. You will never take it back again.

Using your gadgets before sleep

It is always tempting to jump on your phone and have a look at the social media feed and also answer some of the messages you have received in your messenger apps. Well, you can do all these at any time of the day, but you should never consider using gadgets such as phones, tablets, and laptops just before going to bed. Just like television in your bedroom, these gadgets will eat into your sleep time unnecessarily, and you will also be exposing yourself to blue light, which by now, you should know that is a sworn enemy of sleep.

Author: Nirdesh Singh

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