If you don’t get enough sleep, you are not alone. Millions of Americans have sleep disorders. Facing problems in your sleep routine doesn’t mean that you have mental or physical health problems.
1. A bad bedroom
The quality of your sleep is linked directly to your bedroom. You will not sleep properly if your bedroom isn’t fit for you. Start with making changes to your bedroom for a more fulfilling sleep experience.
Check your bed base to see if it needs replacement. Buy a new mattress if the one you have on your bed is more than seven years old but be sure to look at a mattress buying guide before purchasing. Throw on a nice quilt to stay warm in the night. Choose comfort over luxury so you can have a good sleep every night.
2. Inconsistent routine
Having an irregular routine can stop you from enjoying your sleep. If you don’t have a fixed sleep going to your bed and waking up, you will mess up your body’s circadian rhythms, making it hard for you to enjoy sleep.
Create a proper daily schedule and stick to it. Prioritize your sleep and cut any unnecessary activities that don’t allow you to get 6-7 hours of sleep.
3. Taking too many naps
Napping hard can disturb your sleep cycle. It’s common for people to take naps during the day who don’t enjoy their night’s sleep. When you nap for more than 20 minutes a day and wake up as your alarm goes off, your REM sleep is disturbed, making it hard to sleep at night.
Take a power nap but don’t sleep for more than 20 minutes. Do some regular exercise instead of taking naps in your daytime.
4. Your weekends routine
You’ll have to follow the same sleeping routine on weekends if you want good sleep. If you stay in bed for long hours on weekends, your body won’t be able to have a fixed sleeping routine.
Make sure you wake up early on the weekends. Go to your bed as you do on workdays as it can help you keep your sleep schedule intact.
5. Taking your phone to bed
Every 4 out of 10 Americans use their phones in bed. It’s a common misconception that there’s nothing wrong with using electronics in the nighttime. But research has revealed that using your phone late at night can destroy your sleep.
The blue rays coming out of the screen keep your mind awake. You should use a blue light filter at night if you have to use your smartphone/laptop for long hours. Stop using your phone at least one hour before going to bed.
6. Eating before you go to sleep
The habit of eating food late at night can disturb your sleep. If you eat Pizza or any heavy meals before going to bed, your heavy stomach will stop you from enjoying your sleep. It’s better to avoid any heavy meals in the nighttime.
You should eat something light in case you missed your dinner time. Try the Tart cherry juice as it can help you sleep easily.
7. Getting sleepy on your couch
Staying on your couch for long hours watching TV can make you feel drowsy. Remember that it’s made for sitting and not for sleeping, no matter how comfortable your couch is. You’ll not get proper sleep if you end up sleeping on your couch.
Your lumbar spine and neck can get damaged if you sleep on your couch regularly. Head to your bed if you feel sleepy watching the TV.
8. Having your pets on bed
It looks like the perfect idea to sleep with your pet. Contrary to popular belief, sleeping with your pet can be dangerous to you and your pet. You can catch allergies from your pet even if you keep your pets clean.
Your pet can develop respiratory problems if you keep them with you in your bed. Set up a comfortable sleeping place for your pet, so you and your pet can enjoy amazing sleep.
9. Drinking coffee at night
Caffeine can stop you from sleeping at night. You should avoid drinking coffee before going to bed if you have the habit of drinking coffee regularly. Instead of coffee, you should try Chamomile tea at night as it can help you fall asleep. You can take a cup of coffee in the morning to stay active throughout the day.
Regulate coffee consumption in the daytime and affect your sleeping habits. Drink water and take juices throughout the day to stay hydrated.
10. Overcome drug abuse
Taking drugs can never help you enjoy your sleep. You have to avoid drugs like Alcohol if you want to get enough sleep and stay energized during the day. It can become difficult for you to overcome your drug habits instantly. Seek help from a counselor to get over your drug intake.
11. Your alarm habits
Most people have the habit of hitting the “Snooze” button in the morning. Remember that taking extra sleep of 8-10 minutes in the morning won’t help you, you’d end up feeling groggy instead. Get up from your bed as soon as the alarm goes off. Keep the alarm clock away from you so you can’t hit the “Snooze” button easily.
12. Improper lighting in your bedroom
Invest in bedroom lighting to enjoy proper sleep. Most people find it easy to get asleep in a dark bedroom. However, you can optimize your bedroom if you have proper lighting. You can buy affordable bedroom lights online and install the lights yourself if you don’t want to hire a professional.
13. Consuming sugary foods
Sugar intake negatively affects your metabolism. You’ll find yourself sleepy in the daytime if you have a sugar-heavy diet, but it will stop you from getting quality sleep at night. Make changes in your diet and avoid sugary foods.
14. Not hitting the gym
Exercise is the key to spending a great time in your bed. Build your habit of doing regular exercise in the evening. Don’t do any heavy workouts before going to bed as it will alert your mind, and you won’t be able to sleep. Include exercise in your morning routine to stay alert throughout the day.