Since you are doing this without knowing it, it’s not your fault. Let us give you the solution for the problem so you would start feeling some guilt, and start changing something.
Self magazine reveals 10 ways we are sabotaging our sleep cycles — without even realizing it.
To your and our surprise, the list is made of everyday habits that we formed in our life. For example, did you know that showering too close to bedtime can negatively affect your sleep and that you should be showering at least 90 minutes before hitting the pillow.
Getting your sleep is important, and it’s important on daily basis. It maintains your well-being on mental and physical level — from balancing your hormones to allowing your brain to function properly (according to the people that call themselves National Heart, Lung, and Blood Institute).
Keeping that in mind here are some lifestyle changes you can make to get a better night’s sleep:
1. Disconnect at least an hour before bedtime. Leave your smartphone, tablet or laptop alone.
2. Exercise. Get 20 to 30 minutes of aerobic exercise every day.
3. Sun. Catch some sun by adding a little outside time to your morning commute.
4. Sleeping. Yes, sleeping can ruin your sleep. We are talking about sleeping late on a weekend, which can mess up your sleeping schedule, which in turn mess up your sleep cycle.
5. TV. When watching television to fall asleep, the screen blue light disrupts your body production of melatonin, a hormone that helps you fall asleep. If you still insist on sleeping in front of TV, at least turn the brightness down.
6. Pillow. You chose, or you somehow ended with wrong pillow. Two simple rules: 1. if you are back or stomach sleeper get thin pillow; 2. Side sleeper = thicker pillow.
7. Showering. We told you about this one. Shower 90 minutes before going to bed.
8. Coffee or tea in the afternoon. What is so hard to comprehend about caffeine and sleeping? The limit is 8 hours before bedtime.
9. Clock. Knowing how soon you have to wake up stimulates your brain and makes it hard to go back to sleep. So if you wake up in the middle of the night, don’t look at the clock.
10. Alcohol (too much). Yes, you are going to fall asleep, but it’s going to prevent you from getting into good, restful deep stages of sleep.