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7 Everyday Habits that Ruin Sleep Quality

Health experts advise adults to sleep 7-8 hours per day. But unfortunately, not many people can fulfill it. One reason can be because of daily habits that then affect the quality of sleep. If you have trouble sleeping, it may be time to look at your daily habits so far.

Here are some habits that can affect the quality of your sleep:

1. Read in bed

Don't be surprised if you have trouble sleeping after reading a book, especially with a lying position on the bed. Doing activities such as reading or watching TV on the bed can make your body unconsciously keep awake.

Especially if you read with electronic books. The light from the electronic book will "deceive" the body because it signals that it is still afternoon. So if you want to read, it's better with ordinary books. In addition, direct the reading lamp to the book page, not your face.

2. Heat at night

Feel your bedroom damp or hot? If so, that could be what has made it difficult for you to sleep well. Adjust the temperature of the room while sleeping, making you comfortable. Don't get too cold or hot.




According to the National Sleep Foundation, the recommended room temperature is 18-25 degrees Celsius. This temperature range may not be suitable for everyone, but in general, choose a temperature that is cooler than hot when you try to sleep.

3. Eat right before bed

Eating before bed makes the body work to burn calories from food. In the end, this process will cause you to not be able to go straight to sleep due to a stomach that is so bad.

Plus, eating late at night can increase weight. The body's burning system decreases when you sleep or in the sense that you are not active. So, the food consumed will not be burned and stored as fat.

4. Work late into the night

If you can, finish your activity or work as early as possible. If you stay awake until it's time to sleep, your mind will still race even though your body has asked for a break. According to Neil Kline, a sleep disorder doctor and representative of the American Sleep Association, when you are forced to work late at night, take a moment to relax for a while before going to bed and actually sleeping.

5. Play the device before going to bed

The habit of checking cellphones or playing devices is often done by many people. Usually people who play devices before bed reason to wait for time to get sleepy. In fact, this is actually dangerous. Playing a device before going to bed can reduce sleep quality.

Stimulation of light from the device can interfere with the circadian rhythm of the brain which affects a person's sleepiness. Then, using the device before bedtime will make emotions flare up so that drowsiness becomes more difficult to feel.

6. Drink coffee before bed

You certainly know the effect of drinking coffee, usually it will make you literate. Drinking coffee before going to bed or even four hours before going to bed still keeps you awake.

"Caffeine in coffee is in the body's system longer than you thought. Even drinking it in four hours before bedtime can keep you awake at night," said Dr. Christopher Winter, head of the Charlottesville Neurology and Sleep Clinic.

Read Also : Can Coffee Protect Your Brain? Find the Answer here

7. Exercise at Night

If the time is right, physical activity can help you sleep better at night. Although exercise generally helps improve deep sleep, exercising before bed can keep the mind awake. Exercise hard before going to bed can be counterproductive because the endorphins can remain in the system. If possible, try exercising in the morning or evening.

Those are seven daily habits that can interfere with the quality of your sleep. Pay attention to the above if you don't want sleep to be taken away. If you feel that you don't have the habit and still don't sleep well, try looking for other causes and treat it as soon as possible, or consult a doctor.





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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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