The prolongation of the time to fall asleep at night and the subsequent interruption of sleep negatively affect the quality of life. You can end some nighttime habits to fall asleep comfortably and have an efficient sleep process. You can have a much better sleep experience with simple methods such as using your bed only for sleeping, regulating some of your eating and drinking habits, and staying away from sleep-inducing screen lights. Let's examine the nighttime practices that negatively affect sleep quality and should be avoided.
Use Your Bed Only For Sleeping
One of the nighttime habits that negatively affect sleep quality is using the bed outside of sleep. Activities such as lying in bed at night, watching movies, eating something, texting, listening to music, and reading a book prevent the brain from seeing the bed as a sleeping point. That is why it can take so long to fall asleep at night. Doing your nighttime activities outside the bed makes the brain perceive the bed only as a sleeping point. If you use your bed only for sleeping, you will find that your brain adapts easily to sleep every time you go to bed.
Stop Using Night Lights While You Sleep
Some people do not like to be entirely in the dark to sleep and prefer to use a night lamp. Although the night light does not pose a problem during the falling asleep phase, it directly affects the quality of sleep due to its slightly dim light. E.g., The hormone melatonin, which has many benefits for the body, is secreted only during sleep and in a dark environment. The light of the night lamp prevents the dark environment needed by the hormone melatonin and reduces the quality of sleep.
Stop Using Your Phone At Least An Hour Before Sleeping
Looking at the TV, tablet, computer, and mobile phone screen for a long time at night; causes a sleep delay. Smart devices' color and light tones act as a stimulant by directly affecting the eyes. That's why you should stop looking at the screens of smart devices about 1 hour before going to sleep. If you have to work at night, you can activate the night mode feature of smart devices because the night mode feature in smart devices brings the temperature in the color and light balance on the screens to a level that does not tire the eyes. In this way, you can prevent the screen light from disturbing your sleep.
Avoid Caffeine Before Sleep
The most significant disadvantage of caffeine, which has many benefits to the body, is insomnia. Coffee and black tea, among the most consumed beverages, contain high amounts of caffeine. Your sleep quality needs to pay attention to your coffee and black tea consumption during the day, as it can take up to 12 hours to remove caffeine from the body. The irresistible enjoyment of tea and coffee at night can cause you to toss and turn in bed until the morning. In addition, you should not ignore the diuretic properties of caffeine. Drinking tea or coffee at night can cause your sleep to be interrupted for toilet needs.
Reduce Alcohol Consumption
You may like to drink alcohol at night. However, you need to stay away from alcohol for your sleep quality. Although alcohol creates a feeling of sleep due to its sedative effect, the situation is not as it seems. It can make you instantly relax and sleep, but it quickly reduces your sleep quality later in the night. Alcohol taken before going to bed at night causes your sleep to be constantly interrupted. These sudden awakenings can also bring headaches. That causes you to start the day rested.
Avoid Heavy Meals Before Sleeping
If you like to snack at night, you need to review what you eat. It can take more than 3 hours to digest food that has entered the stomach. Heavy meals are eaten before sleep can cause problems such as heartburn and gas and tiring the digestive system. Trying to sleep with a painful and bloated stomach directly affects sleep quality. Going to bed with a belly full of heavy meals also has health risks. For better sleep, you should avoid greasy and bloating foods later in the night.