Feeling tired during the day? It might be due to unhealthy sleeping habits. Studies show that one in three adults don’t get enough sleep regularly, often due to bad habits. Poor sleeping habits can lead to stress, insomnia, mood swings, accidents, and serious medical conditions like obesity, heart disease, and diabetes.
It’s clear that good sleep is essential for a long and healthy life. Here are our top 6 tips for better sleep and habits to avoid.
1. Avoid eating and drinking close to bedtime. Unhealthy snacks, alcohol, and large meals before sleep can disrupt your sleep quality. Certain foods and drinks can cause issues like acid reflux or dehydration. We suggest stopping the intake of solid foods and drinks other than water two hours before bedtime to allow your body to digest properly.
Avoid eating in the bedroom as lingering smells can keep you awake and hungry.
For most people, phones are always with them. Consider making your bedroom a tech-free zone by putting devices on silent mode earlier, moving the television to the living area and limiting screen time before bed. If your bedroom is too warm, it can affect sleep. Keep your bedroom between 15 and 20 degrees Celsius. Use a cooling unit or central AC for temperature regulation. Some people stick a foot out from under the covers to lower body temperature for easy sleep.Pulling all-nighters and oversleeping on weekends can disrupt your natural body clock. If your sleep schedule varies significantly between weekdays and weekends, consider making adjustments for healthier sleep habits.
Utilize sleeping apps or your iPhone’s Bedtime function for gentle reminders to get into bed at a consistent time.
Do you have a relaxation routine before bedtime? Working up until the moment you go to bed can make falling asleep more difficult. Set a goal to turn off work-related devices 30 minutes before bed, allowing time for meditation, reading, or just relaxing.
Sleep hygiene and proper bedding are crucial for developing healthy sleeping habits. To maintain good sleep hygiene, it’s essential to follow guidelines on when to wash and replace pillows and sheets. Ideally, sheets should be washed weekly, and all pillows and bedding should be replaced every one to two years. If you can’t remember the last time you changed your bedding, it’s likely time for a refresh.
When looking for bedding, opt for brands that promote long-staple cotton, true thread counts, and high-quality materials. These features contribute to the ultimate sleep experience.
Learn more about how to improve your sleep by following expert advice.
Stephanie, a Certified Wellness Consultant and Co-founder of Hush Home, is dedicated to inspiring everyone to live a fuller life by sleeping better. As a health and wellness consultant, Stephanie is on a mission to help people sleep better.
She designs and leads sleep workshops for Fortune Global 500 Companies such as Citibank, Manulife, and Standard Chartered. These workshops aim to boost employee performance and productivity through the science of sleep.
When Stephanie isn’t getting her recommended 8 hours of sleep, she’s often found engaging in sleep and wellness-related reading and writing.
In addition to her passion for sleep, Stephanie enjoys spending her free time outdoors. She particularly loves hiking with her little Pomeranian, Dookie.