5 Everyday Habits That Are Wrecking Your Sleep

  • 2 months   ago
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Sleeping Troubles, Health Blog, Qatar day blog

If it takes you longer than 30 minutes to fall asleep after going to bed or if you wake up and stay awake for more than 20 minutes in the middle of the night, you need to improve the quality of your sleep. The best way to do that, is to make sure your daily habits do not interfere with your sleep needs. Checkout the tips that can help you develop a regular sleep pattern and improve your sleep quality.


1. Using screens before sleeping

Your brain needs restful activities before going to bed to prepare for a good night’s sleep. TV often stimulates your brain way too much, which might make you feel anxious without you even realizing it.

Turn off your phone (or any other screen) 30 minutes before going to bed and read a book or take a bath to relax. If you wear glasses, you can also add a blue light-blocking feature to your glasses to guard against blue light.


2. Snoozing

Snoozing increases your cortisol levels, also known as the stress hormone, Think of waking up as a ritual. You need to be able to take the time and wake in a relaxed way to start your days with low levels of stress. Calculate your sleep cycles and set your alarm accordingly.


3. Not excercising

Excercise moderately every day. A 30-minute walk already counts as a moderately intense aerobic excercise. You can also try using public transport or bike to work instead of taking car.



4. Having a bad diet

A lower consuption of vitamins A, B1, D, magnesium, calcium and zinc is related to a poor sleep. A study shows how a high calory diet relates to poor sleep whereas a diet that focuses on increasing fiber consuption can favor a better sleep in the long run. Eat more fruits and vegetables. Choose whole grains and rice and avoid junk or processed food with a high sugar content.


5. Having a messy bedroom

Having a sleep friendly bedroom is important for both children and adults. In both cases, having a cluttered room can create stress according to the study. Avoid leaving work related papers, books or electronics in your room. Having white noise creates a restful atmosphere.

Have you ever experienced trouble sleeping? Which daily habits did you have that affected you?