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Give them up immediately: habits that disrupt your sleep

Julia PeschanskayaLife
Sleep disorders

The best rest for the body is a good night's sleep, but most people neglect it and end up with health problems. Sleep disorders are a common problem in the modern world that needs to be addressed.

Our habits affect our sleep. Healthline has published tips to help you cope with this.

Daylight

Sunlight is one of the most important factors that signal our brains that it's time to wake up and a decrease in light signals that it's time for the body to get ready for sleep.

According to experts, it is recommended to get 20-30 minutes of sunlight in the morning and avoid strong light for two hours before bed. This will help the body feel when it needs to prepare for sleep.

Daytime blue light can even help a person fall asleep.

According to a 2008 study by a Trusted Source, getting more blue light when the sun is rising can help you feel more active during the day and sleepier in the evening.

Sleeping for a long time during the day

Sleeping during the day can do more harm than good if you don't get enough sleep at night. If your sleep is deep during the day, it will make it harder for you to fall asleep in the evening.

Taking a 15 to 20-minute nap during the day will increase your productivity. And a long nap after 3 p.m. will reduce your cravings at night.

Having a snack before bed

Some foods hurt sleep. Don't eat chocolate, foods with sugar, fat, and caffeine in the evening.

A 2016 study also found that diets low in fiber and high in saturated fat and sugar can lead to sleep disorders.

However, healthy foods can help you fall asleep: walnuts, avocados, yogurt, fish, and chia seeds.

Making the bed

According to a survey, those who had a habit of making their bed were more productive, ate healthier food, and felt more successful at the end of the day.

This habit can signal the brain that it's time to get up or go to bed. Therefore, it will have a positive effect on your well-being.

Planning your day

If you think about how to get everything done the next day, it will lead to excessive brain activity in the evening and this will prevent you from falling asleep quickly.

A 2017 study by a Trusted Source found that writing down your to-do list can help you feel more relaxed and in control, which improves sleep quality.

Scheduling your days off

You should stick to your sleep schedule throughout the week. If you change it frequently on weekends, it will lead to sleep disorders. Try to get up and go to bed at the same time.

Evening exercises

A 2019 Trusted Source study found that working out in the morning at 7 a.m. or in the afternoon between 1 and 4 p.m. can make you sleepy later in the evening. And evening exercise between 7 and 10 p.m. can delay your biological clock.

Side effects of medications

Many medications interfere with sleep at night and can even cause insomnia. Therefore, you should consult a doctor if this has been preventing you from sleeping for a long time.

Smoking

Smoking before bed can cause nicotine cravings at night. This will wake you up or contribute to restless sleep. Therefore, you should avoid this habit.

Vitamins

Some vitamins can help you fall asleep or lead to sleep disorders.

A 2018 study found that vitamin B6 supplementation led to higher sleep scores and less fatigue upon waking. It's worth consulting your doctor if you're experiencing sleep problems.

Hot bath

Hot water will increase your body temperature, and this can disrupt your sleep. To fall asleep quickly, you need to bathe in warm water to lower your body temperature.

Earlier, OBOZREVATEL told you which sleeping position will help you get 100% rest.

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