Bad Habits Before Bed.
Everyone struggles with it sometime. We all have to do it but it is a lot harder for some of us than others. Of course we are talking about sleep. Have you been tossing and turning more than usual? Does your partner keep you up because they can’t sleep? Did you know that sleeping seven to nine hours each night is vital for one’s health? Many things we do before bed and when we wake up are directly affect and are affected by the amount of sleep we get at night. In a recent study reported by the Tampa Bay Times shows that people who sleep fewer than five hours a night have an increased risk of type 2 diabetes.
A lot of times we get into bad habits that are the actual cause of us not getting the right amount of sleep each night. By avoiding these simple steps you can make sure you do not fall into these habits. Once you realized that you are taking part in these bad habits you can focus on eliminating them helping you sleep more sound.
Watch out for these bad habits before bed.
ü Exercising 4 hours before bed. Exercise is great and can actually help make it so you sleep better at night. However not done 4 hours before you plan on going to bed. Your heart rate raises when you work out and it takes time for your body to settle back down. By working out in the morning or in the afternoon you actually will get better blood flow during your day.
ü The meals you eat in a day. A poor breakfast is not going to give you enough energy the body needs to get the body through the day. Your body will then burn muscle and store fat because the body thinks you are starving. Eat a well-balanced breakfast. Lunch is important as well. You don’t want to make the body wait from morning till night to refuel it. Consuming caffeine with your lunch or dinner can keep you up at night since it stays in your system for up to 12 hours. A large dinner will keep your body working all night tossing and turning not allowing you to get a good night’s rest. Watch what you’re eating, when and how it affects your sleep.
ü Watching Television before bed can distract one from getting a good night’s sleep. Background noise is preferred by some. For this lite noise such as a fan or ticking of a clock is a better alternative. The majority of people can’t focus on sleep while there is entertainment taking place in the room. Try not having a TV in the bedroom or if you must have a sleep timer and set rules the TV is off by a certain time each night so both partners can get the recommended amount of sleep.
ü Drinking alcohol during the night can cause for a restful night sleep and a rough morning. Some people think have a drink before bed can help you sleep. However this is not true. First it does make one tired but by consuming alcohol two hours before bed will keep you from getting the rest you need. Try to not consume alcohol two hours before bed. Smoking with nicotine products can also stimulate the brain at night and not allowing the smoker to sleep. For best results and your health try not smoking.
Many of us unknowingly will skip breakfast, eat a large dinner or even keep the TV on when going to sleep. A lot of these same people also have struggles sleeping. By not falling into these bad habits in our day to day life you can get a better night’s sleep for not only you but your partner as well.
About the Author
Ryan Mayfield recently graduated from a local university with his BA in Mass Communication. Ryan enjoys spending time with his family, friends and writing about subjects such as sleep, exercise and health related topics.