If you want to sleep well every night, say goodbye to these 8 habits

We all crave a good night’s sleep, don’t we?

But let’s be honest.

For many of us, that peaceful, uninterrupted sleep seems to be more of a luxury than a daily routine.

You might be wondering why.

You’ve got the right mattress, the perfect pillow, and yet, you find yourself tossing and turning every night.

Well, you’re not alone.

The thing is, those habitual practices of yours might be the culprit behind your sleepless nights.

Yes, you heard it right.

Those habits you thought were harmless could be stealing away your sweet dreams.

In this piece, we’ll delve into 8 such habits you need to bid goodbye to if you want to sleep well every night.

1) Late night screen time

Using screens like phones or computers late at night can mess up your sleep.

This happens because these screens give off blue light, which can stop your body from making melatonin.

Melatonin is a hormone that helps you sleep.

I had a friend who used to look at his phone before going to bed because he thought it relaxed him.

But this was actually making it harder for him to sleep.

When he started reading books instead of using his phone at night, he slept much better.

This shows that cutting down on screen time before bed and doing things like reading can help you sleep better and be healthier.

2) Consuming caffeine late in the day

I remember when I used to have a cup of coffee every evening after work.

It was like a ritual.

I thought it helped me relax and destress.

However, I was mistaking the temporary energy boost for relaxation.

In reality, it was keeping me awake at night.

Caffeine is a stimulant that can stay in your system for up to 8 hours.

So that evening coffee might be the reason why you’re finding it hard to fall asleep.

I switched to herbal tea and it made a world of difference to my sleep cycle.

Maybe it’s time for you to reconsider that late afternoon cup of joe as well?

3) Lack of a sleep schedule

You might not realize it, but your body has an internal clock known as the circadian rhythm.

This rhythm follows a 24-hour cycle and is primarily influenced by light and darkness in an environment.

Sticking to a regular sleep schedule helps regulate your circadian rhythm and improve your sleep quality.

Inconsistent sleep schedules can confuse your body’s internal clock, leading to erratic sleep patterns and poor sleep quality.

So, whether it’s a weekday or weekend, try to go to bed and wake up at the same time every day.

Your body and mind will thank you for it.

4) Living in a cluttered space

Imagine this.

You’ve had a long, tiring day, and all you want is to curl up in bed and drift off into a peaceful sleep.

But as you step into your room, you’re greeted by heaps of clothes piled upon the chair, scattered books, and an unmade bed.

Not a very inviting sight, is it?

Your surroundings can significantly impact your mental state.

A cluttered room can lead to a cluttered mind, causing stress and restlessness that robs you of quality sleep.

Creating a serene and organized space isn’t just about cleanliness.

It’s about nurturing an environment that allows tranquility to seep into your mind, enabling you to relax and invite sleep with open arms.

So, if you’re searching for that elusive good night’s sleep, maybe it’s time to declutter your room and create a sanctuary where peace prevails.

5) Eating heavy meals late at night

want to sleep well every night 2 If you want to sleep well every night, say goodbye to these 8 habits

Now, I’m no stranger to late-night snacking.

There was a time when my day wouldn’t end without a generous helping of ice cream or some leftover pizza from dinner.

Sounds familiar, right?

What I didn’t realize then was how these late-night feasts were wreaking havoc on my sleep.

Eating heavy meals close to bedtime can lead to discomfort and indigestion, making it difficult to sleep.

It was a tough habit to break, but the difference it made was remarkable.

The moment I stopped eating heavy meals late in the day, my sleep improved significantly.

So, if you’re a fan of midnight snacking like I was, you might want to rethink your eating schedule for the sake of better sleep.

6) Engaging in intense evening workouts

I’ve always been a big advocate for regular physical activity.

It keeps you fit, boosts your mood, and yes, can even help you sleep better.

But timing is everything.

Working out raises your heart rate and body temperature.

While this is great for burning calories and increasing energy during the day, it can make it harder to fall asleep at night.

I used to hit the gym late in the evening after work.

It seemed like the perfect way to tire myself out for a good sleep.

But I soon realized that my post-workout adrenaline rush was keeping me awake much longer than I wanted.

Shifting my workout routine to mornings or afternoons made a world of difference.

If you’re an evening exerciser facing sleep issues, this might be something worth considering.

7) Ignoring your sleep environment

Your bedroom should be a sanctuary that invites rest and relaxation.

For years, I overlooked the importance of this.

My room was often too warm, too bright or too noisy – all factors that can disrupt sleep.

Investing in blackout curtains, earplugs, or a white noise machine can drastically improve your sleep quality.

I also found that keeping my room cool (around 65 degrees Fahrenheit) helped me fall asleep faster and stay asleep longer.

So take a look around your bedroom – it might hold the key to your sleep troubles.

8) Carrying stress to bed

We all have our share of worries and stress.

But bringing them to bed with us can wreak havoc on our sleep.

There was a time when my mind would race with thoughts the moment my head hit the pillow.

The anxiety of the day’s events or worries about tomorrow kept me awake for hours.

I found solace in mindfulness exercises and deep breathing techniques which helped clear my mind before bed.

Journaling was another helpful tool for offloading stress.

Remember, your bed is for sleep, not worries.

So, make a conscious effort to leave your stress at the bedroom door.

Remember, small changes can have a big impact. 




Dania Aziz

Dania Aziz

A spirited lifestyle and love advocate, who loves to explore the two to help herself and others discover what they are really searching for.

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