We’re all guilty of pressing that snooze button one too many times, or staying up way past our bedtime. But even little things that you never thought about could be affecting your sleep! Here’s our list of top 5 bad sleeping habits you should avoid at all costs.
1) Caffeine
Everyone knows that caffeine helps you stay awake, but a late-night cuppa has an adverse effect on your sleep. It takes six hours for your body to break down just half the caffeine you ingest. But that’s not all. The older you get, the longer it takes to digest it as well. Needless to say, coffee before bed is one of the worst sleeping habits to have.
2) Late night snacking
This bad habit doesn’t just negatively impact your shuteye; it can also expand your waistline! Avoid rich fatty foods and carbs (or all food in general) at least two hours before you expect to sleep. Why? Because our bodies weren’t designed to digest foods in a horizontal position, so it can lead to unpleasant symptoms such as acid reflux, heartburn and indigestion while you’re supposed to be sleeping.
3) Alcohol
Having a glass or two of wine after dinner may make you drowsy, but alcohol significantly reduces the quality of your sleep! Despite its initially sedating effect, alcohol actually stimulates your system which in turn hinders your ability to fall into ‘deep sleep’ – the most restful and rejuvenating type of sleep. Our advice? Resist the temptation!
4) Electronics before bed
These days, mobile phones and tablets are never far from one’s hand. But using electronics before bed is terrible for your sleep. Not only do the bright screens delay production of melatonin – a chemical produced by your body to help you fall asleep – they keep your brain active and alert for incoming Whatsapp and social media notifications. Doctors recommend switching off all electronics at least an hour before you head to bed.
5) Sleeping at odd hours
Of all the items on our list, this perhaps one of the most crucial bad sleeping habits to break. Having too little sleep causes tiredness the next day (which anyone who’s had a late night can attest to). At the other end of the spectrum, sleeping too long causes drowsiness and interferes with the next night’s sleep. The solution? Create a regular sleeping pattern – even on weekends – to maximise your sleep quality.
Top Tip: Keep a sleep diary for two weeks to track your pre-bed habits and the quality and quantity of sleep you get. It’s the fastest way to target problem areas and the first step in getting a fantastic night’s sleep.
Text: Tenzing Thondup