Avoiding These Sleep Disturbances Could Dramatically Improve Your Health

Lifestyle changes can be difficult to manage and maintain. That’s why it can be easier to remove aspects of your life before adding new ones. There are plenty of things that disrupt sleeping patterns that aren’t so obvious. Discussing and avoiding these harmful habits will benefit your rest and in turn will benefit your whole lifestyle. Insomnia affects thousands of people per night causing numerous health problems and limiting ability to achieve full potential. Get a better night’s sleep with these lifestyle hacks tonight and learn how to make the most out of your precious rest.

Avoid all caffeinated drinks including green tea. Green tea is very healthy but the caffeine content may cause too much alertness at night time. It’s also a good idea to avoid alcohol and anything else that the body might have problems processing. We want our bodies to recovery during sleep and adding the harmful substances right before bed will directly interfere with this process.

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Don’t look at blue lights, meaning avoid all electronic devices. The light coming from these screens disrupts the body’s natural secretion of melatonin, a natural sleep aid. Instead of being on your devices an hour before bed try reading a book, talking to family, friends or loved ones to grow connections. A hot bath is also a relaxing way to avoid these entertaining but harmful temptations. There is also a night mode for many devices that switch the light into a more warm orange light that doesn’t disrupt sleep patterns.

Do not take synthetic sleep aids on a regular basis. This is a bit tricky because it can be so easily accessible from pharmacies and can work well. The problem with this is that you can easily develop dependence to these substances. If a sleep aid is really necessary try going for more natural sources that won’t damage the body. Even melatonin supplementation can be dangerous because with a constant supply the body will react and produce less and less as time goes on. Melatonin can be helpful to fix a sleep schedule but it’s important to get off it as soon as possible.

Try not to do anything that will raise adrenaline levels. Adrenaline is the “fight or flight” response form the body and we don’t want either of that when trying to sleep. Things such as conflict and intense workouts should be avoided at night to prevent an accumulation of adrenaline.

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Combating your late night sugar cravings will have a huge impact on your quality of sleep. Sugar is a quick source of energy that your body can use right away and this is awful before bed because we don’t want a lot of energy at this time. Sugar is also damaging to health in many other ways so it’s best to avoid this in general as well.

Addressing any underlying cause of anxiety has a direct impact on your ability to sleep. Many sleepless nights are caused by the nerves or even excitement of the next day. It may be that you aren’t properly prepared so it’s a good idea to take this time before bed to write out your task for the next day and to reflect and remind yourself that you can handle it. This is also a great alternative to distracting electronics.

Do not eat spicy or fatty foods because they are known to cause acid reflex. It’s also a good idea to eat an hour or two before bed time to avoid bloating and discomfort. Spicy foods can also raise internal body temperature and this is harmful because it’s proven that people sleep better in cooler environments.

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Don’t smoke cigarettes ever if you want to live the highest quality of life you can live. This is especially true during night time because nicotine is a stimulant. Avoid all stimulants to get a better night’s sleep. Even if you’re trying to quit and you are using nicotine patches those can still stimulate you.

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Staying hydrated is very important but it’s also important to know that waking up several times a night can be harmful for your rest. It’s okay to have a glass of water next to your bed at night but don’t over drink. Using the bathroom before sleeping is also a good way to avoid waking up at night. It’s better to drink lots of water as soon as you wake up rather than when you go to bed.

Sharing your bed with people and pets that disrupt your sleep is a good thing to avoid. Although it’s comforting to have a loved one or a pet next to you while you sleep, if they’re being loud and constantly disrupting your sleep a change may be necessary.

Avoid light pollution to remind your body and brain it’s time to sleep. Having a nightlight may be comforting but the brain reacts from all lights, before electricity our brains knew when to sleep because it was pitch black. With all the street lights shining through out windows it’s a good idea to find a way to make your room as a dark as possible simulating how nature intended. A black out curtain is a great way to avoid light pollution and maximize melatonin production. 

Final Thoughts:

These strategies will help you regain and maintain a healthy sleep schedule. Sleep is something we have to do every night whether we like it or not so it only makes sense to make the best out of it.  If it is too overwhelming to remove all these things at once, start with one thing at a time until you reach your goal of having optimized sleep. Now that you know what to avoid it’s time you learn about things that you can add to your lifestyle to improve sleep quality even more.

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