Human bodies require a certain amount of restful sleep each night to successfully repair and rejuvenate. So why are so many people not getting enough good quality sleep? In many cases, it’s as simple as indulging in a few bad habits. The following are five ways people end up ruining their sleep.
As with other important habits in life, sleep needs to be scheduled. Going to bed and waking up at various times each day and night, places the sleep schedule out of whack and confuses mind and body. If an individual goes to bed and wakes at approximately the same time each day and night, the schedule can fall back into place in as little as three weeks. This will encourage a more restful night’s sleep.
Another cause of a ruined night’s sleep is interference and noise from others. If a sleep partner snores, this can lead to the other individual tossing and turning during the night. Pets and small children sharing the bed, can also lead to a restless night’s sleep. Ensuring all pets and children sleep in their own beds most of the time and occasionally moving to another room for an uninterrupted night of sleep free of the sound of snoring can do wonders.
Exercise is important for overall health and to ensure the body is tired and ready for sleep. If the mind is tired but the body isn’t, this can ruin sleep. Exercising for as little as 30 minutes a day can encourage a better night’s sleep. Exercising before bed can do the opposite, so it’s best to exercise earlier in the day.
A bedroom sanctuary
Temperature, clutter and environment can ruin a good night’s sleep. The bedroom should be a sanctuary, a place to rest and rejuvenate, not a place to be uncomfortable and stressed. It’s hard to fall asleep if bills and unfolded laundry are in sight so remove clutter to another room. The temperature in the bedroom should be different from the rest of the house and comfortable for sleeping. Bright lights from alarm clocks and appliances should be turned off or moved out of sight.
Drinking a cup of coffee before bed is an easy way to ruin sleep. Caffeine stimulates the mind and body and should be reduced or avoided in order to have a restful sleep. Individuals have different tolerances to caffeine and as little as one cup can lead to a restless night’s sleep for some. Cigarettes and large meals can also stimulate the body and ruin sleep so it’s best to eliminate or reduce them before bedtime.
There are many ways to ruin a good night’s sleep, but sticking to a sleep schedule, assessing sleep partners, taking some exercise, using the bedroom as a sanctuary and avoiding stimulants, are five ways to get sleep patterns back on track. However, if sleep problems persist, a medical professional should be consulted.
Pic source: Karen and Steve Boddey