As a child, you had a bedtime routine: bath, put on pajamas, brush your teeth, and tuck in with your favorite book. Just maybe, you’ll have to stay up an extra half hour on the weekends. Remember not worrying about the alarm clock, when getting enough sleep was your parent’s responsibility? Those were the days.
While adulthood comes with the freedom to go to bed as you please, the absence of routines that prepare your body for proper rest is one of the worst habits that can harm your sleep health. can deliver
According to the Centers for Disease Control and Prevention (CDC), adequate rest offers numerous short- and long-term benefits for both your physical and mental health, from reducing stress and improving memory to reducing heart disease and As far as reducing the risk of stroke. Getting enough sleep can also save lives, as well-rested drivers are less likely to be involved in motor vehicle accidents that result in injury and death, the agency says.
Chances are you know what you need to do to get a good night’s sleep—like turning down the thermostat to cool your bedroom—even if you’re more likely to put those habits into practice. Be easy. What’s more, you may unwittingly engage in behaviors that sabotage your sleep. Here are eight to be aware of.
1. Treat your body like a machine with an off switch
You can’t turn off your body like you can turn off your laptop. If you’ve experienced rough nights when your body is exhausted but you can’t sleep, it may be because you hoped that just getting into bed would quiet your mind. .
The National Heart, Lung, and Blood Institute recommends an hour of “quiet time” before bed. You can spend it reading, meditating, listening to calming music, or taking a warm shower or bath—anything that relaxes you and doesn’t involve bright artificial light. It can be helpful to set a wind-down alarm an hour before you plan to go to bed.
Dr. Eric Sklar, a neurologist and medical director of the Innova Sleep Disorders Program in Northern Virginia, previously reported: good luck That evening time is important for a healthy circadian rhythm, or body clock. Keeping this clock on schedule can help prevent one of the most common scholastic disorders: insomnia.
2. Sleeping and waking at inconsistent times
Let’s say your weekday sleep schedule is 11pm to 7am, maybe a little late for an early bird and early for a night owl. If you’re the latter, you might be tempted to stay up late on the weekends, sleeping in from 2-10 a.m., the birds eager to hit the hay at 8 p.m., and the morning after. Will get up early and jump. Their weekend to-do list.
However, maintaining a consistent sleep-wake schedule, including weekends, is another component of a healthy circadian rhythm and quality rest. According to a study of nearly 61,000 people published in the journal’s January issue, regular sleep can not only improve your general health, but also strengthen your survival. to sleep. The researchers found that sleep regularity was a stronger predictor of death risk than sleep duration, and that people with sleep irregularities had a higher risk of premature death.
If you find yourself in sleep debt, however, the National Sleep Foundation says it’s okay to get an extra two hours of sleep on days you’re not working.
People who work non-traditional hours are at risk of a circadian rhythm disorder called shift work sleep disorder (SWSD). If you think you have SWSD, your primary care doctor or sleep specialist can help.
3. Taking long naps and sleeping too close to bedtime
In some Asian and European countries with warm climates, an afternoon nap—the Spanish siesta may come to mind—provides an afternoon respite from both work and extreme temperatures. Naps are not revered in the same way in America, yet many Americans draw on their restorative powers. However, sleeping without a strategy can harm your sleep health.
If you do need to take a nap, do it as early as possible before your intended bedtime, Alaina Tiani, Ph.D., a clinical psychologist at the Cleveland Clinic Sleep Disorders Center, previously advised. good luckRecommend “smart naps” lasting no longer than 30 minutes.
“This makes it more likely that your brain will stay in the lighter stages of sleep and you’ll wake up refreshed,” she said. “When we sleep too long, we can cycle through deeper stages of sleep, which can make it harder to wake up.”
Consult your doctor if you are unable to wake up during the day or if you notice a sudden increase in the need to nap.
The Cleveland Clinic recommends not eating three hours before bedtime. Because resistance to insulin, the hormone that controls your blood sugar, increases at night, your body stores late food as fat while you sleep. Over time, this increases your risk of obesity and cardiometabolic disease. Also, eating a large dinner close to bedtime can lead to conditions like heartburn, indigestion and acid reflux. Not to mention, it’s hard to make smart food choices when you’re tired.
But if you must have a midnight snack, there is hope; Research shows that nutritious snacks under 200 calories can be eaten late at night without putting your health at risk.
5. Winding down with alcohol
A nightcap might sound appealing, a rich sedative to take the edge off before bed. But while alcohol may initially make you feel drowsy, it can disrupt your sleep patterns. Research has shown that consuming large amounts of alcohol before bed leads to poor quality sleep.
Chronic sleep disturbance is a symptom of alcoholism and dependence. If you’re struggling with alcohol abuse, the National Institute on Alcohol Abuse and Alcoholism’s (NIAAA) Alcohol Treatment Navigator can help.
6. Excessive use of caffeine and nicotine
You don’t have to give up coffee or tea after dinner—just stick to decaffeinated varieties. The exact cut-off time when you should switch from regular to decaf is up for debate. For example, the CDC recommends skipping caffeine after noon, according to an analysis published last year in the journal. Sleep Medicine Reviews It is recommended to stop drinking coffee about nine hours before bedtime. Since caffeine sensitivity varies from person to person, however, listen to your body to know when it’s time to decaf.
Like caffeine, nicotine is a stimulant known to disrupt sleep, and research has shown that smokers have lower quality sleep than nonsmokers. If you need help with nicotine addiction, there are many resources available, including the American Lung Association Lung HelpLine and the Tobacco QuitLine, 800-LUNGUSA (586-4872).
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7. Not drinking enough water during the day
You know your bladder, but drinking too much water near bedtime can lead to a bathroom break in the middle of the night. Making sure you’re properly hydrated throughout the day can both eliminate those pee wake-up calls and help you sleep more soundly.
Your body is made up mostly of water, which does everything from regulate your temperature to cushion your bones. When you’re dehydrated, your body can’t function properly, let alone heal properly. On the other hand, dehydration can be linked to shorter sleep duration. In 2018, Penn State researchers found that adults who slept six hours a night compared to eight were more likely to have inadequate hydration.
8. Working before going out
According to the CDC, regular exercise is key to good sleep hygiene, and physical activity — whenever you can squeeze it in — is second to none. However, vigorous exercise within a few hours of bedtime can help you get a restful night.
Your circadian rhythm signals your core body temperature to drop before sleep. Exercise increases it. Exercise also stimulates the release of endorphins, feel-good chemicals that can also keep you awake.
For more information on healthy sleep habits:
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