4 Small Habits That Impact Your Sleep (And What To Do Instead)
Whether you’re looking to ensure that stress doesn’t overtake you, to manage your energy levels and be more productive, or simply to feel better in the morning, improving your sleep quality is vital. However, it’s about more than simply going to bed at a reasonable time. How you live affects how you sleep, and here are a few habits that might be impacting it more than you realize.
Snacking
The midnight snack might feel like a time-honored tradition, but rarely is it a good idea. Especially if you crave comfort food at night. Heavy and sugary snacks are especially bad, spiking your blood sugar, which can make it more difficult to get the deep sleep that you really need at night. If you are hungry, then try to opt for sleep-friendly foods such as bananas or almonds. If you find yourself getting overly hungry by bedtime, then it might be worth making dinner an hour later. Drinking water is wise, as well, as the body often confuses hunger and thirst signals.
Smoking
It’s a bad habit for a lot of reasons, and messing up your sleep is just one of those reasons. Nicotine is a stimulant. That’s why it feels so good, but it also makes it hard to relax at night. Of course, going cold turkey isn’t easy, but switching to a vape as a step-down tool can help you gradually reduce your nicotine intake. While you’re on your way to quitting, you should try to at least avoid any nicotine intake up to an hour before bed. Your body needs time to relax normally.
Scrolling
As the sun sets across the earth, a tidal wave of people scrolling on their phones in bed sweeps the planet. While it might feel like a relatively harmless pastime before you sleep, it can keep your brain stimulated for way too long. If this is a habit of yours, you can probably remember thinking “oh no” when you look at the time you’ve stayed up to. Try a relaxing activity that doesn’t involve looking at a screen, instead, like reading a physical book. The blue light from the screen keeps your brain much more active than you want it to be. Any screen time at night should be enjoyed with the help of blue light filtering apps.
Drinking
It might sound like you’re not allowed to do anything fun before bed, but if you’re having trouble sleeping, that glass (or three) of wine before bed might be the culprit. Alcohol may make you sleepy, but that doesn’t mean it helps you sleep. Rather, it’s a lot more likely to make you wake up in the middle of the night and reduce REM cycles, causing you to get up before you’re truly rested. Try replacing it with a non-alcoholic nightcap like chamomile tea or warm milk. Your sleep will feel deeper and more restorative without the disruptions.
Doing what you can to improve your sleep quality can result in improvements across your entire quality of life. Keep the tips above in mind and see the difference they can make when you wake up.
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