Are you tossing and turning every night? Do you wake up even more tired than when you went to bed? 1 in 3 people suffer from insomnia, often due to developing negative sleep habits. If you're not getting restful sleep every night, you may be inadvertently causing your discomfort through some bad habits. Take time out of your day to identify and break these habits in order to get fulfilling and energizing sleep. Getting consistently great sleep means having consistently great days, so stop holding yourself back!
1. Hanging out in your bed during the day
Who doesn't love reading magazines or watching TV in bed? Unfortunately, this super comfy activity often prevents your brain from seeing the bed as a place to sleep. Hang out in any room other than your bedroom to train your brain to understand that being in bed equals sleep time.
2. Washing your face with cold water
Cold water during your nightly skincare regimen is great for closing up your pores for the night, but horrible for your sleep. The shock of cold water may jolt your body awake, so use more tepid water while washing your face.
3. Drinking too much coffee, tea, or soda
While a cup of coffee in the mornings is an awesome way to start your day, consuming caffeine in the afternoon or later can keep you awake well into the night. Cut off your caffeine consumption, including teas and sodas, by noon to ensure a restful night of sleep.
4. Sleeping at different times each night
Having an inconsistent sleep schedule is sure to throw your body into whack. Rather than adjusting the time you sleep every night and confusing your brain as to when to start to wind down, pick a time to sleep every night. Begin your bedtime rituals at the same time every night to wind down and get ready for a great night of sleep.
5. Looking at a screen in bed
Checking Instagram or texting a friend in bed is a common mistake everyone makes. The bright blue light of your screen will make you more alert before bed, and using apps like Facebook can overstimulate your brain and prevent it from powering down for the night.
6. Drinking alcohol before bed
Even though a nightcap may help you settle in for bed, it can also wake you up in the middle of the night and disrupt your sleep. Best to skip alcohol completely before bed.
7. Late night snacking
Sometimes there's nothing more tempting than a chocolate chip cookie at 11 o'clock. However, a spike in sugar intake before bed will keep you up, and a full belly will make it uncomfortable to sleep. Fight your late night cravings by having a well-rounded meal for dinner every night, hours before you head to bed.
8. Laying awake in bed
Most folks dealing with sleeping problems understand the feeling of laying awake in bed for hours, unable to fall asleep. You may think laying there will help you get to sleep eventually, but if your mind is racing or feeling anxious you likely won't. This is another way for your brain to associate your bed with activities that are not sleeping. It's best that you get out of bed and find something relaxing to do until you're sleepy enough to fall asleep.
9. Watching the clock
Glancing at your clock when you can't sleep will only make you more anxious about the lack of sleep you're getting, in turn making it even more difficult to sleep. Turn your clock away from you to avoid checking it regularly.