Having a peaceful night is all that you need to have a fit and healthier tomorrow. Unfortunately, sometimes to fall asleep is not so easy as our eye still shine bright when the clock pointed to midnight. You feel actually tired and want to sleep, but you can shut down your eyes and you end up stay awake all night.
Not only you, many people have the same experiences. Many people couldn’t get enough restful sleep on the regular basis, which The Centers for Disease Control and Prevention refer this as an epidemic. Lack of sleep has bee linked to various health symptom, medical error, industrial disaster and motor-vehicle crashes.
When it happens to you, you should find the way out to fix this. When this sleep disorder hit you in the long term, it will lead you to chronic diseases such as diabetes, depression, obesity and hypertension. More over, having a good bed time is important for your physical, cognitive and functioning, as quoted from Natalie Dautovich from National Sleep Foundation.
Further, Natalie also says, “It is important that the quality of sleep is high. Sleep is a complex behavior that consists of biological and psychological components. Therefore sleep can be affected by multiple behaviors.”
To find out what’s wrong with your sleeping patter, we collect 11 bad habits that are seriously ruining your sleep.
1. Working Too Much
Study conducted by The American Academy of Sleep Medicine in 2014 shown that working as the primary culprit to keep people from getting enough sleep. Another study in the same year published in the Journal Psychological Science revealed that repeatedly getting too little sleep will lead to memory problems. In regular basis, people 18 year old to 64 year old should get sleep approximately 7-9 hours a day and those 65 and older should get 7-8 hours of sleep a day, as stated by National Sleep Foundation.
2. Electronics Before Bed is Not Good Idea
Most of us now can not live without our smartphone. This gadget has become our favorite anywhere, including in our bed. Unless it’s an important stuff, you should try to not use electronics before bed. Natalie Dautovich from National Sleep Foundations says, “Exposure to electronics close to bedtime can be both physiologically and psychologically arousing.”
The following habits in this list are including stop reading cellphone or laptop and any kind of gadget before your bed time. If you really need to have something for your bedtime, choose to read the book or novel –not digital book though!
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4. Drinking Alcohol Before Bed Ruining Your Sleep Time
Well, though it in the beginning acts as a sedative to help you fall asleep faster, alcohol actually diminishes your quality of slep. Moreover, large amounts of alcohol not only disrupt your sleep qualit, but it also obstruct the restorative functions of sleep, as quoted from Alchoholism: Clinical and Experimental Research ( 2011 ). Another study published in ACER in the year of 2015 shown that drinking before go to beed will interrupt non-rapid eye movement ( NREM ) sleep and regular disruption to sleep can affect learning, memory and well-being. Thus, it’s very important to avoid consumption of alcohol before bed.
4. Compile Your Sleep Time for the Weekend
Oh well, it seems most happen to the busy worker. They have less time to sleep during the weekday and enjoy their revenge on the weekend to replace their sleep time. Do you think it’s great idea? Not really. When you lose 30 minutes to sleep a day, it boost your risk for long-term consequences for your metabolism and body weight. In their research, Weill Cornell Medical College revealed that people with a weekday sleep deficit were 72% more likely to increase the risk of diabetest type 2 and risk of obesity. What to do when you’re a night and shift workers? Good thing, the researcher also found that a 30 minutes nap can reverse the hormonal impact of a night of poor sleep. But still, for long term is not good for your health overall.
5. Sleep Disruptions in Regular Basis
When you’re often woken up within your sleep, you will feel as if you don’t get any rest at all. For some sensitive person, even the amounts of light and noise can disrupt somebody’s sleep time. Natalie Dautovic sais that repetitive interruption in sleep is the same to your body as four or fewer consecutive hours of sleep. So, it does bring serious consequences for your health later. The solution, use something to help you having a peaceful sleep. You may turn on classic music during your bed time, turn off your phone or turn off the light.
6. Skipping Exercise
Regular exercise has been proved to improve sleep quality and reduce feelings of drowsiness during the day. Getting 150 minutes of moderate to vigorous exercise a weak will lead o 65% improvement in sleep quality for people, as 2011 study published in Mental Health and Physical Activity. According to expert, doing exercise also lower coffee consumption which result in helping you to get a better night’s sleep.
[ Also Read: Four Bad Eating Pattern that Ruin Your Diet ]
7. High Stress
Stress has serious contribution in disturbing your sleep. In 2013, survey conducted by the American Psychological Association stated that 43% of responded with stress always awake at night for months and those with lower stress lever got more hours of sleep each night compare to those with higher stress level. The solution, you may try meditation or yoga because both activities are really good to reduce your stress and balance your body, mind and soul.
8. Caffeine Addiction
The more higher coffee consumption, the shorter periods you have to sleep. We do need caffeine is good for your alert during the day. In fact, the caffeine you consumpt stays in your body for hours after consumption which tend to make you harder to fall asleep in the following hours. Caffeine is known as stimulant that cause insomnia and sleep disorder. It means, if you want to fix your sleep pattern, reducing caffeine consumption will actually help!
9. Bright Light Bulb
Numerous researches explain that exposure to electrical lighting after the sun has gone down suppresses melatonin levels and its function such as sleepiness, blood pressure, blood sugar level and body temperature. The smart solution, you can dim the lights in your home past sunset and consider taking melatonin when you have trouble falling asleep.
10. Ignoring Aches and Pains
You could not going into deep sleeping when your physical feeling discomfort due to aches and pains. Kurt Walchle, the founder of Active Edge says “Inflammation, back pain, headaches and ailments like arthritis and fibromyalgia all negatively affect REM sleep.”
To make your body ready to go to deep sleep, it’s advised to relieved the pain and set your body into comfortable mode. He also recommends doing exercise, rehabilitation and maintaining weight
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11. Multi-purposed Your Bedroom
Do you use your bedroom to watch TV or doing work? Well, it seems not good idea because this habit will make you not feeling tired while in time heading to bed. Moreover, using your bedroom as multipurpose room will create feeling of wakefulness rather than sleepiness when you are in the room, as explained by Natalie Dautovich from the National Sleep Foundation.
In addition, Natalie also gives her suggestion on ideal bedroom as she says the bedroom should be 60 to 69 degrees, dark, quiet and comfortable. Ideally it will make you easy to fall asleep and enjoy your deep sleep.