Sleep quality is crucial for physical and mental health, yet many adults in the United States are getting insufficient sleep. According to 2022 data from the Centers for Disease Control and Prevention, 35.5% of Americans sleep less than the recommended seven hours per day. Insufficient sleep is linked to a host of health problems including diabetes, obesity, depression, and heart disease.
1. Failing to Unwind Adequately
Many people jump from their workday straight into bed, carrying the day’s stress with them. Ideally, cortisol levels should decrease at night, facilitating sleep. High cortisol levels at night can lead to fragmented sleep or insomnia. It’s crucial to dedicate time to unwind before sleep, such as listening to soft music or engaging in deep breathing exercises.
2. Excessive Caffeine Intake
Research indicates that caffeine can significantly reduce total sleep time. A 2023 study published in Sleep Medicine Reviews suggests avoiding caffeine about 9 to 13 hours before bedtime. Opting for healthier afternoon snacks instead of caffeinated beverages can be a beneficial alternative.
3. Late Planning for the Next Day
Planning your day the night before can help reduce worry and anxiety, making it easier to sleep. Experts recommend writing down a list of concerns and tasks before bed rather than processing them while lying in bed, to avoid sleep disturbances.
4. Drinking Alcohol Before Bed
Although alcohol may seem like a sedative, it can disrupt sleep patterns throughout the night. Medical professionals advise stopping alcohol consumption at least four hours before bedtime to minimize sleep disruptions.
5. Evening Physical Activities
Exercising too close to bedtime can raise your body temperature and trigger the release of endorphins, making it harder to fall asleep. For some, the effect of late exercise is akin to taking a stimulating hot shower in the morning.
6. Overly Warm Sleeping Environment
A hot sleeping environment can impede sleep, as the body naturally cools down at night. Keeping your sleeping area around 63 degrees Fahrenheit can facilitate this natural process and improve sleep.
7. Eating Late Near Bedtime
Eating close to bedtime can disrupt your sleep schedule, especially if it leads to acid reflux. Avoiding meals three hours before bed can help minimize sleep interruptions.
8. Lack of a Pre-Sleep Routine
Implementing a quick pre-sleep cleaning routine, known as a “closing shift,” can effectively reduce stress and improve sleep quality. This practice also helps keep your living space tidy and aesthetically pleasing.
9. Not Preparing Clothes in Advance
Planning your outfit before bed can alleviate morning stress and decision fatigue. People are generally more relaxed in the evening, which can lead to better clothing choices.
10. Forgetting to Wash Your Face
It is crucial to cleanse your skin before bed to remove makeup, dirt, and pollution accumulated throughout the day. Nightly cleansing is recommended not just to remove makeup but also to clear the day’s grime and pollutants from your skin.
11. Using Screens Before Bedtime
Using electronic devices before bed can harm melatonin production due to the blue light emitted by these gadgets. It is advisable to avoid screen exposure at least an hour before bedtime to promote restful sleep.
Improving these habits can mean not only more hours of sleep but also better quality sleep. Implementing these changes can be challenging, but the long-term benefits for health and well-being are substantial. If you struggle with sleep, considering these factors might be the first step toward more restful nights and more productive days.
