Here's a harrowing statistic: One in three adults in the U.S. don’t get a good night’s sleep. Sometimes the reasons are physical — like apnea — and other times it's due to mental distress. But for many, it’s simply bad habits. Here are five things that are likely costing you restful sleep.
5 Costly Mistakes People Make Before Bedtime
1) You’re Using Electronics Right Before You Fall Asleep
We’ve all done it. We spend minutes, or even hours, scrolling through social media before bed. Researchers found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body’s sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your screen with a book or a newspaper.
2) You’re Drinking Caffeine Within 3 Hours of Sleeping
Caffeine is a stimulant that can make it hard to fall asleep, so try to make your last cup more than three hours before bedtime. If you’re looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed. (Our Spartan organic herbal tea is a great option.)
3) You’re Eating Right Before You Go to Bed
Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder to fall asleep.
4) Your Bedtime Is ALL Over the Place
If some nights you go to bed at 2 a.m., and other nights you go to bed at 9 p.m., your body’s circadian rhythm isn’t syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: Try to go to bed at the same time every night!
5) Your Bedroom Is Too Warm
While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it’s too hot, you’ll be battling with your covers all night.
The Last Word
Pick a time to go to sleep, wind down before that time, and don’t let distractions — like eating or talking on the phone — get in the way of winding down. You’ll likely wake up rested, recharged, and ready for the day ahead!
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