Bad habits can create a domino effect, leaving you tired the next day and for days to come, as if stuck in a perpetual state of sleepiness.
Top 8 Common Habits That Negatively Impact Our Sleep
A single night of poor sleep can significantly affect many aspects of life. But are seemingly harmless pre-sleep habits making it harder for you to rest?
Your pre-sleep routine not only influences how quickly you fall asleep but also affects sleep quality. Bad habits can lead to a domino effect, causing fatigue the following day and beyond, much like being trapped in a constant state of drowsiness.
Pre-sleep habits directly affect sleep quality. (Image: Getty Images).
Late-Night Snacking
While choosing nutritious snacks can be beneficial before bedtime, you should avoid heavy meals. Overeating not only causes digestive discomfort but also raises your body temperature.
Since body temperature typically drops at bedtime, an increase in temperature can confuse the brain about whether to rest. It’s also wise to avoid fatty foods and acidic fruits, as they can increase stomach acid, leading to heartburn and indigestion.
Caffeine Addiction
Most of us know to avoid coffee before bed, but you may be inadvertently sabotaging your sleep with hidden caffeine sources. Energy drinks, sodas, dark chocolate, and some medications can contain significant levels of caffeine.
Reducing your caffeine intake and ensuring you stop drinking it early in the day can improve sleep. However, remember to taper off gradually, as abrupt cessation can lead to headaches and insomnia.
Using Alcohol to Fall Asleep
Many people mistakenly believe that alcohol helps them sleep better. In reality, alcohol is detrimental to sleep—decreasing sleep quality and robbing you of deep sleep, which is essential for mental and physical recovery.
Napping During the Day
Everyone loves a quick nap, but daytime napping should be limited to about 20 minutes to avoid interfering with nighttime sleep. It’s essential to remember that napping should be an occasional need, not a regular substitute for a good night’s sleep.
Scrolling on Your Phone
Even though it’s tempting to scroll through your phone or watch TV while in bed, the blue light emitted by these devices can hinder your ability to fall asleep as it affects sleep hormone production.
This not only makes it harder to sleep but also leaves you feeling groggy the next morning—indicating that the electronic devices we frequently use can contribute to fatigue due to lack of sleep.
High-Intensity Exercise
Exercising during the day is beneficial for sleep, but high-intensity workouts too close to bedtime can have the opposite effect. Strenuous activity late in the day can keep both your body and mind alert, making it harder to fall asleep.
Brain Stimulation
In an increasingly busy society, it’s becoming harder to draw boundaries between different parts of life. To protect your sleep, try to cultivate the habit of not checking work emails or tackling to-do lists late in the evening.
Similarly, consuming distressing news, watching intense action movies, or listening to energizing music can increase adrenaline and impact sleep. If you struggle to fall asleep, try to avoid stressful or stimulating activities after a certain hour and focus on relaxation.
Excessive Bright Light
Dimming the lights in the evening is an excellent way to signal to your brain that it’s time to rest. It increases the important sleep hormone melatonin, while bright light has the opposite effect, keeping the brain alert.
