Can you sleep? 9 bedtime habits that affect sleep quality

Most people experience some type of sleep problem. It may be that you don’t get enough sleep, or you can’t get up in the morning, so it’s difficult to achieve a balance and sleep comfortably. However, in order to ensure that you are energetic, sleep is very necessary. We need enough sleep to have energy to work!

Here is a list of the top ten common sleeping mistakes and tips for correcting them.

1. Press the alarm snooze button

Never press the snooze button. In fact, it is better for your health to get up when the alarm goes off. Think about it, a snooze button can give you an extra 10 minutes of sleep or more. But compared to a full day's plan, these extra 10 minutes of sleep can't give you any more energy. In fact, quite the opposite is true; studies show that disturbed sleep can make us more tired.

2. Irregular sleeping habits

If you stick to a regular daily schedule, you'll find it easier to fall asleep each night (and wake up feeling refreshed, too). That is to say, go to bed at a relatively fixed time every night and get up at a relatively fixed time every morning. If you don't sleep at a regular schedule, it can throw your body clock off, leading to insomnia and fatigue.

3. Taking naps that are too long

Naps that are too long can throw off your body clock, so if you really want to take a nap, keep it to 30 minutes or less (and before 4 p.m.). Taking a nap after lunch can help you recover (just don't oversleep).

4. Caffeine is a stimulant

Please avoid drinking caffeinated beverages after noon. Caffeine will continue to affect the human body for 12 hours, so control yourself and do not consume caffeine after noon. Be careful about some "herbal" drinks, such as green tea, which are high in caffeine. Always read the ingredient label before drinking any beverage.

5. Stress and negative thoughts

Stress is an important reason why people have difficulty falling asleep. It’s even worse to go to bed with too much stress. Stress causes people to secrete certain chemicals that physiologically prevent sleep. Try to clear your mind before bed and strive to think positive thoughts that will help you sleep.

6. Drinking before bed

Alcohol has a sedative effect, so people mistakenly believe that alcohol can help them sleep. While alcohol may actually help you sleep initially, it can often wreak havoc in the second half of the night, disrupting your sleep patterns and leaving you feeling tired in the morning (not to mention hungover).

7. Too bright light

Our bodies rely on “sleep cues” to fall asleep, and one of those cues is darkness. So make sure the room is as dark as possible before going to bed. Even a small beam of light shining through a glass window may interfere with the secretion of sleep hormones by the pineal gland, thereby disrupting the sleep biological clock. So make sure the blinds are closed!

8. Put a TV in the bedroom

It’s easy to fall asleep while sitting on the sofa in front of the TV, but it’s important that we don’t try this in the bedroom. The bedroom should be associated with sleep only. Putting something stimulating like a television in the bedroom can seriously disrupt your sleeping pattern.

9. Worrying about sleep

The worst thing to do when you haven't slept well for a few days is to keep worrying about your sleep. When we focus too much on sleep, it leads to anxiety, which only makes sleep problems worse. Try to allow your body to naturally fall into a healthy sleep pattern.