Bad habits before sleep | 7 sleeping Mistakes

 7  Sleeping mistakes

1. Drinking water before sleep

If you drink water before sleep the probability of getting up in the middle of the night is high and it may harm your sleep, we need continuous sleep of 7 to 8 hours.


2. Eating heavy before sleep

You should have your last meal 2-3 hours before your bedtime. Going to bed with a full stomach stimulates your nervous system and affects the standard of your sleep. Eating too close to bedtime can also affect your digestive system.


3. Exercise before sleep

Exercising right before bed is probably a bad idea. It causes difficulties as your body will be pumped up when it should be relaxed. It may increase your body temperature, heart rate, and blood pressure. Not exercising at night is a part of good sleep hygiene.


4. Using Mobile / Laptop / Electronic devices during sleep

Glowing screen from computers, laptops, cell phones and other electronic devices, signals your brain to stay alert. These devices emit blue light, blue light upon striking your retina will shut down your normal production of the sleep hormone, melatonin, not only impairing your ability to fall asleep but also keep you sleepy in the morning. Power off electronics at least an hour before bed to avoid both the mental and physical stimulation from these devices.


5. Odd sleeping hours

Getting into a daily routine of going to bed and waking up at the same time every day is one of the most important practices you can perform for better sleep. The last part of maintaining a healthy lifestyle is to keep it up even on weekends by avoiding staying up late at night and sleeping in. Lack of sleep during midweek and excessive sleeping on weekends does more harm to your sleep cycles than benefit.


6. Drinking Alcohol, Coffee, or Smoking Cigarettes before Bed

Alcohol might cause you to feel a little drowsy, but it fragments the stages of your sleep and makes it more disrupted as it wears off. It may worsen snoring and sleep apnea if consumed close to your bedtime. Caffeinated beverages like coffee, tea, soda pop, and foods like chocolate work as stimulants to stay you awake for hours. Caffeine should be avoided within the 4 to 6 hours before bed or earlier if you are sensitive to its effects. Similarly, the nicotine from cigarettes will damage your sleep, and a craving for withdrawal can wake you up at night.


7. Taking day nap

Taking a day nap can disrupt your nighttime sleep schedule. Your nighttime sleep schedule is a lot more important than your day naps, and if you nap in the day, you will find difficulties to sleep during the night. It can also confuse your internal body clock, destroying your sleep cycle for days to come.