Struggling to achieve restful sleep? Discover the 7 common habits to avoid for better sleep quality, as recommended by doctors. Learn how simple lifestyle changes and relaxation techniques can drastically improve your overall well-being and quality of rest.
Are you one of the many people who struggle with interrupted sleep? You’re not alone. A recent study found that 35% of Americans experience interrupted sleep at least three nights a week, affecting their overall well-being.
Interrupted sleep, a form of insomnia, can be caused by various factors such as frequent bathroom trips, a too-warm room, snoring, anxiety, scrolling through your phone before bed, heartburn, and even that glass of wine before hitting the hay.
But fret not, there are ways to improve your sleep quality. Making simple lifestyle changes like cutting back on fluids before bedtime, keeping your bedroom cool, seeking treatment for conditions like sleep apnea, managing your mental health, avoiding screens before sleep, pinpointing food triggers for heartburn, and saying no to that nightcap can all make a difference.
Additionally, techniques like cognitive behavioral therapy, taking certain nutritional supplements, and practicing relaxation methods can also help you get a better night’s rest. Establishing a calming bedtime routine, steering clear of screens and bright lights before bedtime, and creating a dark, quiet, and cool sleep environment can promote the production of melatonin, the hormone that regulates sleep.
Remember, it’s important to keep your bedroom conducive to sleep by maintaining a comfortable temperature, avoiding caffeine and heavy meals close to bedtime, and getting regular exercise (just not right before bed). And when stress is keeping you up at night, relaxation techniques like deep breathing or meditation can work wonders.
If you find yourself tossing and turning after 20 minutes, experts suggest getting out of bed and engaging in a soothing activity until you feel sleepy again.
By eliminating common habits that disrupt sleep and following these tips for better sleep hygiene, you can make a significant improvement in the quality of your rest. So, let’s bid farewell to interrupted sleep and welcome in a good night’s rest!
