7 Surprising Habits That Keep You From Getting a Good Night’s Sleep
Although a poor night’s sleep can affect your health, your looks, and your overall quality of life, 35% of adults sleep less than 7 hours per night. While worries and stress can mess with your brain and add up to restless nights, there are some daily habits we can work on in order to get better sleep.
We at Bright Side did some research to find out which before-bed habits are worth breaking for the sake of a good night’s rest.
1. Hopping right into bed
At the end of a busy day, all you probably want to do is to finally lay your head on a pillow. But creating some relaxing evening rituals can actually help your brain put a space between daytime and night and will help you fall asleep faster. Your bedtime routine may include a light snack before bed, a warm shower, or reading a good book. Your evening rituals don’t have to be complicated, just choose something that quiets your mind, that will help you unwind more easily.
2. Drinking black tea before going to bed
Herbal teas are known for their calming effects and have been used to treat insomnia for years. And although many teas, like chamomile or lavender, can help you relax and even improve the quality of your sleep, some beverages work the other way around. For instance, black tea is high in caffeine and may cause nervousness and insomnia.
3. Sleeping under the wrong type of blanket
While we can’t fall asleep without a blanket, choosing the right one is crucial for a good night’s rest. Blankets made from polyester are easy to wash and care for, but they are not the best choice when it comes to getting better sleep. Polyester is a synthetic material, which means it doesn’t breathe and won’t allow your body to regulate its temperature, causing you to feel hot and sweaty.
Instead of buying a polyester blanket, opt for the one made from wool, as it will both keep you warm and let your skin breathe.
4. Going to the gym in the evening
Exercising helps you relax and get rid of anxiety, which, in turn, will improve your sleep. But working out too late in the day may do more harm than good and wreak havoc on your good night’s sleep. Going to the gym within an hour of bedtime won’t allow time for your body temperature to drop, causing you to toss and turn in your sleep and wake up at night. If you’re a night owl and prefer to work out at night, stick to low-intensity exercises at least 4 hours before going to bed.
5. Skipping breakfast
Breakfast is called the most important meal of the day for a reason. And although you just might not have time during the busy morning hours, rushing out the door without having a bite to eat affects not only your weight and ability to concentrate, but also the quality of your sleep. People who regularly skip breakfast are more likely to sleep poorly and wake up feeling cranky.
6. Wearing pajamas to bed
In the evening, nothing seems more appealing than putting on your favorite jammies and finally going to bed. But some pajamas are actually too warm for you and might interfere with your sleep. We sleep better when our body temperature is slightly decreased. And if going to bed naked isn’t quite for you, opt for lightweight sleepwear made from natural and breathable fabrics, like linen or cotton.
7. You have carpet in your bedroom.
Carpets can make any room look cozy, but having them around your bed isn’t the best choice when it comes to a good night’s rest. Rugs and carpets can catch dust and mites easily, and it makes them a perfect breeding ground for harmful bacteria. Studies have shown that the quality of indoor air is crucial for your sleep, and can even affect your next-day performance.
Have you noticed how any of these habits affect your sleep? Are you a restless sleeper or do you sleep like a baby?