Some habits might be affecting your sleep quality
Are you curious about how your daily routine might be impacting the quality of your sleep? Check out our blog post on the top habits that might be keeping you up at night.
by Aline Barbosa
There are many factors that can cause you a bad night of sleep. Learn the most common ones!
Do you often struggle to fall or stay asleep? You’re not alone. Millions of people suffer from sleep problems. Some bad habits can be affecting your sleep quality.
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While there are many things that can interfere with our slumber, certain habits can be especially detrimental.
In this post, we’ll take a look at some of these bad habits that might be affecting your sleep quality.
Everyone knows that a good night’s sleep is important. But few people realize just how essential it is for their overall health and well-being.
Sleep plays a vital role in physical and mental recovery, and it helps to regulate hormones and mood.
In addition, sleep deprivation can lead to a number of serious health problems, including obesity, heart disease, and diabetes.
Bad habits that might be affecting your sleep quality, such as working late into the night or using electronic devices before bed, can have a major impact on your health in the long run.
But if sleep is so important, why is it so hard to sleep through an entire night without waking up? Well, suddenly waking up in the middle of the night is a type of insomnia.
It can be caused by a number of different reasons – from drinking too much water to anxiety issues.
Below, you’ll find some reasons why you might not be sleeping very well lately and what you can do about it.
Middle-of-the-night bathroom trips
We’ve all been there before – tossing and turning in bed, unable to fall asleep even though we’re exhausted.
And then, just when we finally drift off, we’re jolted awake by the urgent need to use the restroom. It’s one of those annoying habits affecting our sleep quality.
For many people, getting up to use the restroom in the middle of the night is simply a fact of life. However, it can be disruptive to your sleep quality and quantity.
If you wake up several times a night to go to the bathroom, it can reduce your total sleep time and make you feel more tired during the day.
So what can we do about it? If you make frequent trips to the bathroom at night, try cutting back on fluids for a couple of hours before bed. If that doesn’t help, talk to your doctor.
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Snoring or sleep apnea
Most people have experienced occasional snoring, but for some, it’s a nightly event. Snoring occurs when airflow is obstructed while you’re asleep, causing the soft tissue in your throat to vibrate.
This can be caused by habits like sleeping on your back or drinking alcohol before bed, as well as conditions like allergies or a deviated septum.
Sleep apnea is a more serious condition that also causes interrupted breathing during sleep.
Sufferers may stop breathing for several seconds at a time, and it can lead to daytime fatigue and other health problems.
If you think you might have sleep apnea, it’s important to see a doctor for a proper diagnosis.
In the meantime, there are some things you can do to reduce your snoring, like sleeping on your side or avoiding alcohol before bed.
With a little trial and error, you can find what works for you and get the restful night’s sleep you deserve.
Anxiety or depression
Most people know that habits like smoking, drinking caffeine, and eating before bed can affect the quality of their sleep.
But did you know that anxiety and depression can also take a toll? Anxiety can cause racing thoughts that make it difficult to fall asleep or stay asleep, and depression can lead to fatigue and insomnia.
If you’re struggling with anxiety or depression, there are a few things you can do to help improve your sleep quality.
First, try to stick to a regular sleep schedule by going to bed and waking up at the same time each day.
You should also avoid watching television or using your computer or phone in bed, as the blue light from screens can interfere with your body’s natural sleep hormones.
Finally, create a relaxing bedtime routine that includes winding down for 30 minutes before turning off the lights.
By making some simple changes, you can get the restful sleep you need to manage your anxiety or depression.
Your smartphone’s blue light
Most of us are guilty of it- we spend the day staring at screens, whether it’s our computers at work, our phones on the subway, or our TVs at home.
And while this increased screen time might not seem like a big deal, it can actually have a significant impact on our sleep habits.
One of the problems is that our devices give off blue light, which can suppress melatonin production and make it harder to fall asleep.
And even if we do manage to drift off, blue light exposure can cause fragmented sleep and reduce overall sleep quality.
So what’s the solution? Unfortunately, there’s no magic cure- but there are some things you can do to help mitigate the effects of blue light. One is to avoid using screens for an hour or so before bedtime.
You can also try wearing blue-light filtering glasses in the evening or downloading a phone app that reduces blue light exposure.
Taking these small steps can help you get a better night’s sleep- and maybe even break your screen addiction in the process.
Using alcohol or nicotine close to bedtime
We all know that habits like drinking coffee or working out close to bedtime can affect our sleep quality. But did you know that using alcohol or nicotine before bed can also disrupt your slumber?
Alcohol may make you feel drowsy at first, but it actually inhibits deep sleep and can cause you to wake up frequently during the night.
And while nicotine is a stimulant, it can also lead to fitful sleep and nightmares. So if you’re looking to get a good night’s rest, avoid smoking or drinking alcohol close to bedtime.
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