There are many habits that improve your sleep as well as others that ruin your sleep altogether. Sleep is an essential part of human life. Most activities that occur during sleep barely occur while we are awake and the body needs to function properly this way. So here are some habits to avoid because they ruin our sleep.
The use of sleeping pills has increased worldwide and it’s taking a toll on the health of most individuals. These pills contain, antidepressants, antihistamines and other chemicals that alter brain functionality and hormonal response. These drugs limit brain activity and make you feel sleepy. The risks associated here is drug tolerance, withdrawal symptoms, rebound insomnia, drug interactions and other conditions that complicate the initial problem of not having enough sleep.
Electronics are very stimulating, we tend to watch television and use our phones often before sleep. These activities tend to take our brains around in various angles make it difficult to sleep and it’s really not healthy. Some activities to do before bed time could be; reading, solving word puzzles, journal, listening to music and meditating which makes you sleep much faster. Blue lights from the device mimics sunlight in our subconscious mind making part of our body think it’s day time. This suppresses melatonin which induces sleep in our bodies. You could use light filters on your device or wear shades but it is not enough if you really want to sleep.
Cola, coffee, malt and some common drinks contain caffeine and caffeine is a stimulant that keeps you awake. Coffee is cool, I love it, but when you take too much during the day and close to night time it becomes a problem. Your sleep pattern begins to alter at this time since caffeine takes about six hours average to leave your system.
Nicotine is mostly found in cigarettes and is a stimulant just like caffeine. It has an addictive side to it which makes you wake up in the night for “perks”. The nicotine withdrawal can alter sleep patterns just like caffeine.
When you drink a lot of fluids before bed your bladder gets is full, you’ll wake up take a piss. Taking water or drinks two hours before sleep causes frequent awakening at night to take a sleep and eventually messes up the quality of your sleep. Make sure to use the bathroom before you sleep.
Taking Long Naps
Napping is like a double edge sword. Power naps are good for refueling into your day but naps more than 20 minutes tend to make you feel a lot worse. At that stage you begin to enter into a deeper sleep and waking within this cycle ruins the sleep and finishing up the cycle still alters your sleep pattern. This makes the amount of adenosine in your body go down, making it difficult to sleep.
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Bad Habits That Ruin Our Sleep