The Seven Mistakes You Are Making Before Bedtime:- The importance of cultivating a good bedtime routine is not to be figured. To get through a busy and demanding workday on little sleep, it is downright painful, unless you are one of the lucky few who can survive on four or five hours.
And, you might think that by now you have got this whole bedtime routine thing figured out. You have stopped eating late at night, you are keeping your alcohol intake to a minimum, you are careful not to work out too late, but there may be a few things you are missing. Because for every way you are doing it right, there may be a few ways you are doing it wrong. Listed below are seven mistakes that you make before bedtime.
1) Falling Into Inconsistent Sleep Patterns
Many of us are guilty of staying up later on weekends and then sleeping in later, but maybe we should reconsider. An inconsistent bedtime and wake-up throw off your biological clock. Try to go to bed at the same time each night. If you do stay up later, try to still wake up within an hour or two of your usual time.
2) Setting The Wrong Room Temperature
Some of us choose to adjust our thermostat before bed in an effort to save on the electric bill. After all, we are sleeping, so why do we need our room too hot or cold? Well, the key to helping you fall asleep, and stay asleep is a comfortable temperature in your room. Overnight your body temperature goes down, then begins to rise as morning begins. It may interfere with your body’s natural temperature dip, if your room is too hot or cold. About what the ideal room temperature should be, there is mixed research but 65 degrees is the ideal temperature, as suggested by many.
3) Using Electronics
We tend to stay inside at night and watch television. This could lead to a harder time falling asleep, in the middle of the hot summer, or cold winter. Your brain can get stimulated by the light emitted from your TV and other electronics such as your phone, in turn making it more difficult to fall asleep. It is important that you wind down about an hour before bed by finding ways to relax as you prepare to go to sleep. Turn on a sleep app is the one thing you might want to use your phone for before bed.
4) Eating Before Bed
Right before bed, a full stomach is not a good thing for two reasons. While you are trying to sleep, the late meal will lead to your body digesting food. Also, a late meal could affect your waistline by holding on to belly fat. Make sure your last meal is at least two hours before bed. Also, avoid eating chocolate, as it contains caffeine.
5) Drinking Before Bed
Having a glass of wine, a cocktail or a beer before bed may help you go to sleep quickly, but there are consequences you might not realize. Alcohol is a depressant and is linked to slow-wave sleep patterns. Alcohol messes with your first cycle of REM sleep, which we all need for deep sleep.
It is recommended that most adults get between seven and nine hours of sleep each night. And the recommended sleep for people 65 and over is slightly less between seven and eight hours each night.
Also, the next day, the consequences of not getting enough sleep go beyond feeling tired and moody. Inadequate sleep is linked to many chronic diseases and conditions such as diabetes, heart disease, obesity and depression.
Now that you know more about how to get a good night of sleep, it is important that you also start your day off right and avoid the common mistakes people make before 9 a.m.
6) Worrying Or Being Stressed
It is not just a saying, do not ever go to bed upset or mad. Stress is one of the biggest reasons people lose sleep, which in turn can cause more stress, leading to a viscous cycle. Find something that calms and relaxes you, whether that be yoga, meditation, a hot tea or anything else. Always go to bed in a peaceful state to make sure you sleep well through the night.
7) Working Late
This actually might be the culprit of all but one of the reasons above. If you are spending late nights at the office, or still answering emails right before bed, you may want to reconsider; what is more important in the long run is your well-being. Think about how much you value your work, and vice-versa, how much your work values you. Ultimately, to sleep really well you are going to need a good work-life balance, with an emphasis on life.
Are you making any of these critical mistakes before bed? Do not, you will want to prepare yourself and your body for a good night’s sleep. You will thank yourself in the morning.