Everybody needs a good night sleep. That’s crucial for a healthy life. But do you know about the sleep mistakes you make very single night?
Many people don’t make the quality sleep their priority and that’s a very big mistake. We all have a busy lifestyle nowadays, however, it’s really 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.” Fortunately, if you fix some of the sleep mistakes you make, you can steel have a quality sleep. And here are some of those sleep mistakes and also solutions for them:
1. Caffeinated midnight snacking
Caffeine is a stimulant and in moderate doses can block sleep neurotransmitters causing insomnia.
Refined sugars can stress the organs in charge of hormone regulation. The change in the levels of the hormones, can cause you to wake in the middle of the night.
Solution: Snack on foods that contain tryptophan. The amino acid is needed by the body 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 milk, yogurt, banana, eggs and turkey.
2. Sleeping with pets
According to a research, 63% of the pet owners who share their bed or bedroom with their pet experience poor sleep quality.
Solution: 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 fine, which is not true.
Solution: Sleep debt isn’t a straight balance. Most people only usually need two or three good nights’s sleep to get back to normal after serious sleep deprivation.
4. Hitting the snooze button
Any extra sleep you get is fragmented, making it low quality.
Solution: Set your alarm for when you actually need to get up. Try to 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. However, these gadgets emit blue light, which is said to delay the production of melatonin, the sleep inducing-hormone.
Solution: Give yourself a tech curfew. Also, you can move your electronic devices out of the bedroom altogether.
6. Having a nightcap
Though alcohol does allow healthy people to fall asleep quicker, it reduces 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. On average, it takes an hour for the body to process one unit of alcohol. Instead, opt for herbal teas, such as camomile tea. It has a sedative effect.
7. Leaving the TV on
This is another one of the sleep mistakes. 38% of people watch TV before falling asleep. However, watching TV before bedtime encourages you to stay up later, harming the sleep cycle and leading to a poor quality sleep.
Solution: Keep the TV out of the bedroom. What you can do instead is listen to the radio to help you fall asleep.