These seven habits are ruining your sleep

Sleep is absolutely vital to staying healthy. Unfortunately, it is very easy to disturb him. Here are seven bad habits to erase from your life to sleep well.

A bad night to sleep it is something that some people experience too often. We wake up dazed, with little energy to spend for the whole day. And sleeping poorly can have serious long-term health consequences: weight gain, loss of immunity, memory problems, etc. -. Sleep is essential for good health. However, it is seriously undermined.

Sleeping through the night is sometimes difficult. The interruptions are many and varied. But then, if sleep is so crucial, how can it be so difficult to get through an entire night? Waking up at night is a form of insomnia, the causes can be very varied. While insomnia can be a serious problem that requires medical attention, the causes of less severe sleep problems can be quite simple to correct. They are often linked to lifestyle habits. Here are seven reasons that could explain why you sleep badly.

Night trip to the bathroom

One of the most common causes of sleep disruption is going to the bathroom. People get up at night to relieve themselves, but if you stay awake for too long afterwards, the entire sleep cycle can be interrupted. The cause could be that you drink too much water, but it could also be more serious (diabetes).

If your bladder wakes you up at night, try limiting fluids at night. Do not drink two hours before bedtime, especially avoid alcohol or other caffeinated drinks, these are diuretics.

If you’re taking a diuretic, that could be the culprit. If limiting drinks before bed doesn’t fix the problem, consider seeing a doctor.

The room is too hot

One of the culprits of disturbed sleep can be your bedroom or core body temperature. The latter fluctuates throughout the day, when it increases in the morning and early afternoon you are more alert, and when it decreases it is time to go to bed. If your bedroom is too hot in the middle of the night, your body may think it’s time to wake up. And if it’s hot, you can sweat at night.

If you can’t get the room temperature down, try taking a cold shower, turning on a fan, or putting the sheets in the freezer before bed.

Snoring or sleep apnea

Another cause of sleep disturbances is snoring. Snoring can be harmless (aside from the noise it makes, of course), but snoring frequently and loudly can be a sign of sleep apnea. If you wake up with a dry mouth or your partner tells you that you stopped breathing during the night, you may be suffering from sleep apnea. This disease considerably degrades the quality of sleep and leads to other health problems.

A doctor will help you set the best treatment for you, whether it’s using a dedicated machine, changing certain lifestyle habits, or having surgery.

Anxiety or depression

Mental health and sleep are closely linked. Anxiety and depression can affect sleep quality, and lack of sleep can worsen mental health. It can be difficult to get out of this cycle, especially when you know that lack of sleep leads to a lack of motivation.

If you wake up at night feeling anxious, you may not be able to go back to sleep. Also, depression is strongly associated with waking up too early in the night and preventing you from falling back asleep.

For those suffering from anxiety and sleep problems, cognitive behavioral therapy (CBT) can be effective. This allows long-term strategies to be put in place to manage mental health and targets the origin of the behavior rather than the symptoms. Dietary supplements can also help.

Other relaxation methods can be helpful, such as meditation, sports, or some hobbies. If anxious thoughts are keeping you awake, try making a to-do list for the next day. So you can forget what you need to do the next day.

The blue light from your smartphone is hitting you

Maybe you check your email or social media before you go to bed. Many people admit to doing this just before bed.

Problem, the artificial blue light emitted by screens can delay the circadian rhythm and suppress melatonin, a chemical that tells your body it’s time to sleep. By staying in front of your smartphone before bed, your body wakes up and becomes more alert. The natural rhythm is disturbed and you find yourself waking up at night and suffering from a distinct lack of sleep.

The solution is simple: don’t use your phone or computer right before going to bed. Two hours before bedtime, put away the screens and do more restful activities, such as reading. If you use your phone as an alarm clock, buy a low-end alarm clock instead, so you can leave your phone away from bed.

Heartburn and indigestion

Heartburn can wake you up at night, with all the pain and discomfort that comes with it. So it can be very difficult to go back to sleep.

Common culprits of heartburn include spicy food, chocolate, lemon, and alcohol. If you can’t pinpoint the cause, try writing down everything you eat and your symptoms. You can then eliminate suspicions from your diet and find the culprit. Once done, avoid that food or dish as much as possible.

Heartburn may simply be diet-related, but it can also be an indication of a well-known disorder, gastroesophageal reflux disease (GERD). People who suffer from it often experience heartburn or cough regularly when they lie down at night. If your symptoms are more severe or you think you have them, see a doctor.

Alcohol or nicotine before bed

Many people turn to alcohol to relax, but it disrupts rest when you sleep. Alcohol increases adenosine, which helps you fall asleep. However, a rapid increase in its production causes you to wake up before you are fully rested. A last drink before bed can also make you take a trip to the bathroom at night. Additionally, alcohol relaxes the throat muscles, which can increase snoring and wake you up.

Although smoking or vaping can also be seen as a relaxation mechanism, it disrupts your rest. Nicotine is a stimulant, so it disrupts your circadian rhythm and makes your body more alert. E-cigarettes have the same effects.

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