Better Day Time Habits
Have Problems Sleeping At Night? Maybe You Should
Adjust Your Day Time Habits To Help You To Sleep
Make a list to see which bad daytime habits you've developed
that may be disturbing your sleep. Then you will realize that
you could sleep better simply by making a few changes in your
routine.
#1: Exercise Regularly
Make it a habit to exercise daily. The benefits are not debatable.
However, strenuous exercise done in the early evening or later
might affect your ability to fall asleep because it raises
your body temperature and the temperature won't begin to drop
for several hours. It's much easier to fall asleep when body
temperature is lower.
If you exercise late in the day, then you can consider changing
your exercise time. Exercising 5 or 6 hours before your bedtime
is ideal, as this you will have enough time for your body
temperature to cool to a level that's conducive to sleep.
No matter what, do not stop exercising. You reap an abundance
of benefits by getting daily moderate exercise. If you cannot
adjust your workout time, try lowering the intensity level.
#2: Caffeine
Most people do not drink caffeinated coffee at night because
they know that caffeine can keep them awake. But, in fact,
coffee is not the only caffeinated beverage. Soda, tea and
some energy drinks also contain this stimulant, so, you should
avoid all these drinks in the afternoon and evening. Chocolate
also contains caffeine so eating chocolate cake, ice cream
or pie for dessert will result the same type of sleep issues.
However, everyone reacts differently to caffeine. If you
think caffeine might be affecting your sleep, eliminate all
caffeine in the afternoon and evening for a few days and see
if there is any difference in your sleep.
#3: Alcohol Or Nicotine
One common misconception about alcohol is that it helps
you sleep. No doubt, alcohol can bring sleep on faster, but
it may cause you to wake more often through out your sleep.
Nicotine withdrawals occur while you sleep so the need to
light up may cause you to wake more frequently.
Similar to caffeine, stop drinking alcoholic beverages at
night for a few days and see if you feel more refreshed in
the morning. And also, you should kick the nicotine habit
once and for all for better sleep and better health!
#4: Food And drink
Food that can cause heartburn, can negatively affect your
sleep. For example, tomato-based foods or beverages and spicy
foods are the biggest instigators of heartburn. Heartburn,
which will intensify when you lie down, causes much discomfort
during sleep and that discomfort can cause you to wake often
during sleep. Other than that, if you consume too much of
liquids, caffeinated, alcoholic or otherwise, will cause you
to wake frequently too because you'll have to urinate more.
#5: Napping Regularly
You may love to nap, but napping might be a cause of your
sleep issues by disturbing the workings of your inner clock
or by causing you to need fewer hours of sleep during the
night. If you had to, just take a short nap not more than
30 minutes or eliminate napping entirely and see if doing
so enhances your sleep time.
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