Throwing and turning all night when you desperately want sleep this is a real nightmare. Of course, sometimes this happens due to a temporary factor, such as unusually high stress, so you can return to sleep well as soon as the noise passes. But if you regularly get a bad night’s sleep, it may be due to something completely preventable that you do right before bed. Here are some bad night habits that experts want you to break as soon as possible.
1. You have no ordinary sleep.
In a perfect world, you go to bed every day and try to get the recommended amount of sleep. It is from seven to nine hours for people aged 18 to 64 and from seven to eight hours for those over 65, according to National Sleep Foundation,
"Normal sleep time is a component of normal circadian rhythm“The time of the day controls you naturally more tired,” says Jess Mindel, MD, assistant clinical professor of neurology and sleep medicine at Ohio State University Medical Center. Dr. Mindel explains that throwing out your rhythm, constantly falling asleep at different times, can make you feel drowsy when you are awake and you have more trouble falling asleep when you sleep.
Some variation of the sleep time is normal, for example, the drowsiness at 10:45 P.M. instead of the usual 10:30. But, in general, you should try not to deviate from your usual sleep schedule for more than an hour or two, National Sleep Foundation recommend.
2. You do not set aside your phone until you close your eyes.
Sometimes it may seem really impossible to break out of your phone until you quit the game, for example, if there is a disturbing message about the news or when you killed each other killed. But if it's you every night – and you try to fall asleep when you decide that this is a dream – this is a problem.
One of the main problems here is that you expose yourself to excessive lighting, especially blue light what your phone emits, which can ruin your circadian rhythm and make it difficult to fall asleep when you need to.
Another potential hiccup: you can tell yourself that you just check the weather before going to bed, and in an hour you will be taken to the Wikipedia page so that you will be obsessed with a celebrity in high school. It’s too easy to allow your phone to stay awake and mentally stimulated — longer than you had planned, certified by a sleep medicine physician and neurologist V. Christopher Winter, MD, from Charlottesville Neurology and Sleep Medicine and author of the book, Solution for sleep: why your sleep is broken and how to fix itreports SELF. “It can make it harder to sleep when you're ready,” he says. Try not to use the phone (or other electronic devices) to not less than an hour before you want to go to bed.
3. You leave your phone next to your bed.
On the other hand, even when you put your phone down, leaving it right next to your bed, this is not a great idea, says Dr. Winter. It is distracting and may prevent you from falling asleep thanks to night texts from friends, email alerts and messages on social networks. Even if your phone is silent, the simple temptation to have it there, when you cannot sleep, can be overwhelming.
You can handle this in several different ways. One of them is to keep the phone in another room at night and use the actual alarm to wake yourself up. If you are too concerned about the lack of something like an emergency call, Dr. Winter recommends disabling everything except your call, and then placing your phone on the other side of your bedroom so that you will not be tempted to roll over and check it at midnight. Many phone models also have sleep settings that allow you to turn off all calls except those on certain numbers, or allow your cell to ring if someone calls you several times in a row.
4. You train hard right before bedtime.
We get it, sometimes evening – the only time you can squeeze the exercise into your schedule. Unfortunately, intense physical activity too soon before bedtime is not ideal for your sleep. US National Library of Medicine specifically recommends avoiding any activity that increases heart rate for two hours before you want to go to bed.
As you probably have already experienced, exercise can boost your energy– Not exactly what you need, trying to sleep. It also tends to raise your body temperature, which is the opposite of the natural decline in your body temperature during sleep, according to National Sleep Foundation, "It may create a delay in your circadian rhythm and make it harder for him to sleep, ”says Dr. Winter.
If you're a night exerciser and good sleep is a problem for you, try switching your workouts to morning, or at least earlier in the evening, says Dr. Winter.
5. You eat a lot before bed.
If you regularly have heavy meals or snacks within two hours of bedtime, this can be a problem, says US National Library of Medicine,
The biggest problem here acid reflux– says Dr. Mindel. This happens when a substance in your stomach returns to your esophagus, causing heartburn, behind National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK). Dr. Mindel says that if you eat a lot of food, then lie down, you lighten the stomach contents to change course and cause irritating symptoms.
If you are very hungry and know that you cannot go to bed before you eat something, then yes, it’s absolutely normal to have a light snack, says Dr. Winter. But if you eat late from something like boredom and think that it affects your sleep, it is better to try to avoid the evening snack.
6. You always have a cup of coffee (or another caffeinated drink) in the evening.
When you are awake, the neurons in your brain form a compound called adenosine, as a by-product, National Sleep Foundation explains. Usually, when the level of adenosine falls in your body, you get tired. Caffeine may block various adenosine receptors in your body, deceiving your system, thinking it is not yet time to go to bed. Voila – now you woke up at 3 A.M.
If you have trouble sleeping, try avoid caffeine altogether in the evening, US National Library of Medicine He speaks. If you need exact time, Dr. Mindel recommends cutting yourself off from six to eight hours before you want to fall asleep.
7. You drink alcohol before bed to try to curtail.
Like anyone who was dozing on the couch after a nightcap, knows that alcohol can help you fall asleep. On the other hand, it can wake you up long before you call. This is partly due to this adenosine. Alcohol increases the amount of this chemical in your system, which facilitates drifting. But the effect will not last all the time when you are trying to sleep, according to National Sleep Foundationso you can wake up in the middle of the night after soaking.
Alcohol at bedtime can also create slower sleep waves, called delta activity, National Sleep Foundation says, but it also includes what is known as alpha activity, which usually does not occur when you sleep. When you put them together, it can be difficult to get a good rest.
In addition, alcohol blocks sleep REM (the most restorative type of sleep), which can cause you to feel tired and anxious when you wake up. If this is not the case, then you can drink alcohol in the bathroom – it is a diuretic, that is, it can make you produce more urine. This may make you wake up more often to use the bathroom, interrupting your sleep even more.
Finally, if you have sleep apnea (when you constantly stop breathing when you sleep), alcohol can worsen your condition. It relaxes the muscles of the throat, which is the mechanism of obstructive sleep apnea (the most common form), National Sleep Foundation He speaks. Symptoms received waking up choking on air Dr. Mindel says it is even harder to feel well rested when you wake up.
Ideally, if you drink, you should stop at least two hours before bedtime to give your body some time to absorb alcohol, says Dr. Mindel. You can find it easy to do. But if you are actively trying to use alcohol as a tool to help you fall asleep, this is a sign that something is really with your holiday. Consult your doctor to get to him.