Ever wonder why you always get up at the same time? The human body likes routine; we have a body clock that regulates its rhythmic and period cycles of sleeping and waking up. Many times we disrupt our body clock because of the things we do prior to going to bed. Often we do these things without realizing how it affects our sleep and then pay for it the next day by feeling sleepy.
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Blue Light
Most people sleep with their cell phones next to them, it’s almost like a security blanket, but it might be depriving you of good quality sleep. The blue light given off by your cell phone, tablet or computer prevents the production of melatonin, which helps the body get sleepy. Make sure you turn off your device and keep it at least 14 inches away from your face to prevent problems.
Drink coffee
This may seem like an obvious one since coffee has caffeine and most people use it to stay alert, but sometimes we have a late night crave for the sweet stuff! The bad part is that caffeine can stay in the body for up to 12 hours, so make sure you have your coffee early in the morning. Decaf might not be a good option either since Consumer Reports found that up to 20 milligrams of caffeine exist in decaf. Skip the chocolate too, because this too has caffeine.
Bad Sleeping Patterns Could Increase Your Risk for Heart Disease and Diabetes
Drink Alcohol & Smoke
It’s o.k. to have a glass of wine with dinner, just not right before going to sleep. This disrupts your REM sleep or your deep sleep which helps you restore, instead it causes you to feel tired and unable to concentrate when you wake up. Smoking is no better since nicotine is a stimulant that can disrupt your sleep.
Food
What you eat before you go to sleep can make a difference between having a good night’s sleep and having to get up in the middle of the night due to heartburn. Spicy and fatty foods can give you acid reflux, which can cause horrible heartburn that will keep you up. Make sure you stick to simple carbs like a glass of milk or light carbs.
Workout
Many times we can’t find a time during the day to workout, so we leave it until the home is quiet, late at night. This is really bad because when you workout you’re full of energy. Make sure you workout before 8 p.m. otherwise you’ll be too pumped up to get a good-night’s rest.
These are just a couple of things that can keep you up. Other things that can keep you up are: drinking lots of water, turning up the heat, taking a shower right before you go to bed, picking a fight, getting too excited about something and even sleeping with your pet. It may not seem like a big deal, but even the slightest distraction can make a difference in the quality of sleep you get every night. So, keep it simple and relaxed/stress-free before you hit the sack!