Seven Bedtime Habits That Are Ruining Your Sleep
By Danielle Schloffel
If you’re having trouble falling asleep, you’re in good company. An estimated 65% of Americans said they encounter sleep problems a few nights each week, according to a recent study by the National Sleep Foundation. Sleeping too little is linked with an increased risk for obesity and depression. But before you reach for a sleep aid from the nearest pharmacy, it’s worth reexamining your nighttime routine. Some of your favorite evening rituals could be responsible for that tossing and turning.
Going from Night Owl to Early Bird
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girl in bed with messy hair
Who says bedtime is just for kids? Take extra care to maintain your sleep schedule, especially on the weekends. The body responds to routine. If your bedtime is sporadic—11 pm some nights, 1 a.m. others—your mind won’t be properly prepared to snooze on the weekdays.
Bringing Books to Bed
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stack of books
Reading before bed is a habit for many. Problem is, your body has likely adapted to that routineit wont go to sleep until youve logged a couple chapters. Retreat to a comfy couch or window nook instead for your literary fix. The bed should be off limits for anything other than sleep or sex.
Facebooking into the Wee Hours
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woman on a computer
The brightness of your computer screen stimulates the brain. Plus, its difficult for your mind to stop fretting about your digital to-do list, even once youve logged off. Avoid late-night surfing and shut down your computer. Give yourself time to wind down without any electronics.
Skimping on a Good Bed
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woman on bed painting nails
A good mattress will cost you anywhere from $500 to over $3,000. Consider it money well spent. A decent mattressdo your homework!will give you a more restful sleep. The same is true for quality bedding and pillows. Opt for a soft pillow if youre a back or stomach sleeper. Buy a firmer pillow if you sleep on your side.
Setting a Bright Alarm Clock
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digital clock 10 10
The looming glare of your alarm clock can be distracting when trying to sleep. The goal is to have as dark a room as possible. Block the bright numbers with a book or consider buying a small travel clock. Your cell phone alarm may also do the trick.
Counting Sheep
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woman reading newspaper in bed
When you just cant fall asleep, its useless to stay in bed. If youve been trying to fall asleep for more than 30 minutes, the National Sleep Foundation suggests doing something mundane, like balancing a checkbook, reading or watching TV. An activity that demands marginal brainpower will lull your mind. Before you know it, youll be crawling back into bed genuinely tired.
Exercising Late at Night
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Daytime workouts will keep you invigorated for hours. Thats why you dont want to exercise within three hours of hitting the sack. Intense physical activity raises your body temperature and pumps your energy levelboth interrupt a calm transition into sleep.
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