Many people have sleeping problems because they have bad behaviors and habits in sleeping. For real sleeping success, here are the common mistakes to avoid and ways to solve them:
1. Artificial Light: If you are exposed to artificial light during bedtime, you will find it difficult to sleep. This is because your melatonin production is hindered. Melatonin is a hormone that is responsible for your feeling of sleepiness or drowsiness. Turn off the lamps, use heavy curtains, or simply wear a sleep mask to protect your eyes.
2. Alcohol: Drinking alcohol will not help you sleep, even though it does make you feel drowsy. You can eventually find yourself waking up several times at night when you drink alcohol. The best solution is to of course stop consuming, particularly if you already are having problems sleeping.
3. Caffeine: If you’re a caffeine addict, it’ll definitely be hard that you can sleep during the night, particularly if you drink caffeinated beverages prior to going to bed. A sit down elsewhere can stay static in the body for at least six hours. For example, drinking espresso at 4PM means that you still have caffeine at 10PM. Once again, melatonin production is prevented. Of course, the solution here is to stop drinking coffee before bedtime.
4. Daytime Napping: Napping during daytime is not bad, but too much of it can lead to a stressful night. Just get a 20 minute nap (90 minutes if you have more time). Having an extended nap will spell trouble for your nighttime rest.
5. Exercise: If you believe you’ll get exhausted after around 30 minutes of exercise, reconsider. Exercising can in fact increase your energy, therefore you will never be able to rest easily. Rather than exercising prior to going to bed, you will want to get it done each day to get that extra increase of energy throughout the day?
6. Hot Room: If you’re not comfortable in your room, you will not be able to fall asleep easily. High body temperature causes disruption to your sleep cycle. Even if you did fall asleep, you will soon find yourself awake due to a very warm room. Solve this by lowering your room’s temperature and just cover yourself with a blanket. Wear socks too if you feel like it.
7. Late Sleeping: Staying up late and making it a habit will definitely make it hard for you to sleep at night. Go to bed early, and that means you awaken early. Do it again the cycle and you’ll easily drift off when you enter bed.
8. Noise: Certainly, if your environment is loud, you won’t have the ability to fall asleep. You should use earplugs if your neighbors are experiencing a party.
9. Distractions: Checking the telephone to read email messages, text message, or your cultural media feeds is only going to keep you awake. In addition, it shifts your circadian clock, while obstructing creation of melatonin. Interruptions, including your noisy phone, can encourage the release of dopamine and cortisol, which wake you up in the morning.
10. Alarm Snooze: If you usually hit the snooze button, you are disturbing your wakeup point, which will give you a hard time waking up in the morning and sleeping at night. The body actually knows you need to wake up, so it prepares itself an hour before your alarm goes off. When you snooze your alarm, you will end up sleeping deeply.
11. Eating: You are able to eat prior to going to bed, however, not sweet foods as they increase your blood sugar and overwork your organs. Instead, have a higher protein snack if you would like to rest soundly during the night.
These 11 mistakes should be avoided, which means you won’t have any longer problems when sleeping. Sleep deprivation and a difficult morning are just some of the results of the bad night sleep.