Did your parents always make you take naps as a kid? And if so, do you ever regret not taking them? Unlike kids, adults are less likely to maintain good sleeping habits as we grow older.
Unfortunately, that lack of sleep affects our mood the next day and makes it harder to focus. What’s worse is that these bad sleeping habits can result to sleep debt – a result of not getting adequate sleep – which can lead to physical or mental fatigue.
It’s hard to force yourself to sleep when everything around you today is designed to get your attention. Which is why I’ll show you how to break your bad sleeping habits, keeping in mind the distractions that surround us.
Following them will help you develop good sleep hygiene, which is important for your mental and physical health, as well as better sleep quality.
Promoting Good Sleeping Habits
1. Take Melatonin As A Supplement
Melatonin is a hormone that helps regulate your sleep-wake cycle. It’s produced by your pineal gland a lot more during the evening. This is the reason why you usually sleep at this time of day. Production of melatonin lowers when the sun rises and results in you waking up.
This is the reason why melatonin is used as a sleep aid and also as a treatment for insomnia. You need not to take more than 3mg of melatonin before hitting the hay. I’ve been using it only when it’s difficult to snooze and I recommend using it an hour before and avoid using your phone. On that note…
2. Avoid Looking At Screens In Bed
Your gadgets emit large amounts of blue light, which tricks your brain into thinking it’s day time. Granted, it’s hard to keep yourself away from the screen when all the entertainment and information you want is contained within a small device.
For years, I’ve been using f.lux on my desktop and laptop computers. This handy program can adjust the amount of blue light emitted during specific hours and can be adjusted based on your needs. Similar apps are available for Android devices while iPhone models have a built-in functionality.
3. Work Up A Sweat In The Morning/Afternoon
Exercising can help you fall as asleep easily in the evening. Even light exercises – such as running – exposes you to natural light, keeping you active during the day and tiring you in the evening.
However, it’s generally recommended that you do this before evening. Doing so increases your adrenaline – the hormone that promotes alertness and makes it more difficult to go to bed. Speaking of…
4. Don’t Go To Bed If You’re Not Going To Sleep
Your sleep schedule can’t be fixed if you do activities in bed, other than sleep or sex. Watching TV, playing video games, or doing work in bed makes you associate your bed with not sleeping.
Think about it. What else do you do in bed other than preparing yourself to sleep?
This will be difficult as we’ve been conditioned to relax and do stuff on our mattresses for years. But developing good sleeping habits demand that we discipline ourselves.
5. Lessen Your Liquid And Food Intake Before Bed
Caffeine in particular is designed to keep you on your toes for at least 6 hours, not really helpful if you’re trying to go to sleep.
If it’s possible, try to lessen your food consumption before bedtime, especially for spicy food, which can lead to indigestion.
6. Invest In A Good Pillow And Mattress
Do you ever wonder why we sleep better at a hotel? Aside from the environment being relaxing, the quality of your bed affects your sleep.
It’s a no-brainer but having a comfortable bed helps alleviate tension and makes it easier to fall into a deep slumber.
Expect sleep quality to degrade if you have a bed that’s over 10 years old and if so, you should consider buying a quality mattress.
You’ve Learned How To Break Bad Sleeping Habits!
While it’s optimal that you do all of these things, a better way of achieving good sleep hygiene is taking it one step at a time. Remember that you’re trying to undo all the bad sleeping habits you’ve been used to all these years.
Do you have any other tips that help you sleep better? Share it in the comments section below!Facebook Twitter