Most healthy adults need 7-9 hours of sleep every night. However, some individuals can function without drowsiness after as little as 6 hours of sleep. Still others can’t perform well unless they have slept 10 hours. According to the National Sleep Foundation, about 40% of American adults suffer from insomnia and sleep deprivation is considered an epidemic by the CDC. Sometimes we can’t help our sleep problems, but most of the time we can. Here’s what you should avoid before bed.
1. Don’t get yourself worked up.
Take a little time before bed to meditate and clear your mind. Things that are bothering you can definitely keep you up at night. Don’t lose sleep overthinking things.
2. Don’t keep an irregular sleep schedule.
Having an irregular sleep schedule confuses your body, which has evolved to be comfortable waking and falling asleep at a set time every day. A irregular sleep schedule can interrupt your sleep cycles leading to shorter, less restful sleeps.
3. Don’t exercise late in the day.
You might think that exercising before bed helps wear you out, but several studies have found that exercising too late in the day leads to a harder time sleeping. On the flip side, working out earlier in the day has been found to help you sleep better at night.
4. Don’t drink coffee too late.
Talk about a no-brainer, right? Personally, I can’t drink coffee after 4pm and expect to get to sleep at a reasonable time. Generally, I’d advise not drinking it after 12:00pm.
5. Don’t use electronics at night.
This is one of the most common things we do that messes up our ability to sleep. Study after study shows that looking into the bright light of a computer or smart phone screen tricks our minds into thinking it’s daytime, thus rendering us more alert and awake. Leave at least an hour between turning off the computer screen and going to bed.
Avoid these 5 habits and you’ll be sleeping better in no time!