Sleeping well at night is vital for the human body. Not getting enough sleep can lead to numerous problems ranging from chronic fatigue and poor concentration to weight gain and other serious medical conditions. To function well, your body needs between 7 and 8 hours of sound sleep.
If you feel like it’s been ages since you got a good rest during the night, then you should ask yourself what you are doing wrong. It might be your before-sleep habits that you need to eliminate and they could range from the cup of coffee you enjoy to drink right before going to bed, lack of exercise or surrounding yourself with all sorts of gadgets.
Here are the sleep saboteurs that you have to say no to if you want to get enough sleep every night.
- Coffee before bedtime
Coffee is a powerful energizer, so what is the point of drinking it right before bedtime? Why not a cup of warm milk or a cup of tea? Your body needs up to 6 hours to eliminate a cup of coffee, and as you age, it gets harder and harder for your body to metabolize caffeine. If you are a coffee addict, try and have your last cup at 3 or 4 in the afternoon. Also, stay away from green and black tea, soda, energy drinks and chocolate.
If you believe that alcohol will help you sleep, you are wrong. Well, it does make you feel sleepy because it is a depressant, but after you wake up in the morning, you will not feel at all rejuvenated and refreshed. Besides the fact that alcohol prevents you from getting the restorative, deep sleep you need, heavy drinking can also get you a nasty hangover which can offset any shallow sleep you had.
A sedentary life and lack of exercise can affect your sleep and wreak havoc on your health. Try to exercise at least 20 minutes each day and if the only moment when you can do it is after the office hours, then try some mild to moderate workout such as bicycling, walking, swimming, etc. This way, much of the adrenaline in your body will be gone until bedtime.
- Eat a lot before going to sleep
It’s a difference between a light snack and having a heavy meal right before you hit the sack. You might have experienced the uncomfortable symptoms of heartburn. If you want to avoid that, go for a piece of fruit or a cracker and hide away the spicy and greasy food.
For some of us, watching TV before bedtime is a habit. Others enjoy watching a film on the laptop or playing a game on the smartphone. According to specialists, the bright artificial light from these gadgets delays the production of melatonin, which is the sleep hormone. Try to switch them off if you want to get a good night’s sleep.
If you are having problems with your sleep, you should try these tips and tricks. They might work wonders for you.