Common Habits That Disrupt Your Sleep

Pat J. Fraley

Three Common Bedtime Habits Destroying Your Sleep | by Nick Wignall |  Elemental

 

Sleeping is beyond lying down and closing the eyes. Many things dodge it and drive it away. Sleeping happens in a cycle and a minor interruption can sabotage it and deny you the desired comfort. Experiencing several cycles overnight is the quality target of comfortable sleeping and not the number of hours spent in bed.

An average of approximately eight hours is enough to sleep uninterrupted overnight. Interference of a single 90-minute cycle can damage the whole sleep, and so you must not hurt the night’s tranquility. However, certain habits can sabotage your sleep, and this article highlights them intensively.

Noisy Place

As you advance more into the sleeping cycle, it becomes deeper. Therefore, in the initial stages of sleep, noise can disrupt sleep. Louder noise can wake you up, and switch to lighter sleep, and the cycle will be interfered with. Noise can, therefore, destruct your lucid dreaming. What is lucid dreaming? It is a process that happens in the quick eye movement stage.

Your house might be silent, but if the noise comes from outside, you can wear earplugs or even acquire white noise devices. You will sleep comfortably, and the entire eight-hour session in bed will be the best.

Lighting

Comfortable sleeping happens in the dark when you cannot see many distractions. Some people can never sleep during the day because their body clocks are accustomed to the dark. Therefore, if they leave bulbs on at night, their intrinsic clocks might still assume the day is not over, and so experience delayed sleep.

If you introduce extra lighting or visit a place with extra bulbs, it might sabotage your sleep. The streetlights near your house can allow unnecessary lighting, and so you can have blinds or blackout shades, and ensure all the LED lights and electronics are turned off.

Hot Bedroom

Normally, body temperature decreases when sleeping, and so you cannot expect the day’s temperature to be optimal at night and offer the desired comfort. The perfect sleeping temperature ranges between 60-65F, and so you should, especially during the summer, regulate the warmth of the comforter.

Aerate the room properly because hot air from the kitchen can raise the temperature and even make it toxic. Open the windows during the day and even at night over the summer because fresh cool air soothes you while asleep. Carry out a proper interior design that enhances the free flow of air and makes the bedroom cozy.

Using Electronics Before Sleeping

Social media platforms are addictive, and some people use mobile phones and computers even during sleeping hours. People are making a living out of these electronics, but they should use them sparingly at night before bed. When it is time to sleep, you should keep them away because they are destructive and might delay your sleep.

If possible, you can leave them out of the bedroom and pick them up in the morning. Mobile phones and computers might not be the only destructors because heaters, chargers, microwave ovens, and refrigerators should be kept away from the bedrooms. The assumable noises can, at times, sabotage your sleep, especially if you are not adapted to them.

Irregular Exercising

Body fitness is the assured way of achieving sleep quality. Therefore, you can decide to take morning or evening exercises to the gym or mere running and aerobics. Regular exercising orients the body and the sleeping cycle happens perfectly. However, inconsistency can affect the body struggle, thereby interfering with the sleeping patterns.

Proper exercising and sleeping are great health benefits, and so you should maximize them by following the schedule keenly. Tight work routines might bar you from intensive exercises but maintain the minor ones you can manage.

Drinking Caffeine

Night shifters take caffeinated drinks that ward off sleepiness, and no leap of sleep comes overnight. It is estimated that drinks taken six hours of sleep can affect it, and if you are not a night shifter, you will have sabotaged your peaceful sleep. If you intend to consume caffeine and still enjoy sleep, change the consumption time, and your sleeping pattern might be reinstated.

Caffeine is a stimulant, and it can keep you active during a productive day. On the other hand, alcohol makes you sleep earlier but interferes with the sleep cycles by waking you up regularly. You can, therefore, regulate the consumption to enjoy the entire night’s sleep session.

 

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