Even after going to bed early at night, sleep just won't come. You lie in bed tossing and turning. Do you pick up your mobile phone and fidget with it? Do you know why this happens? Actually, some common habits before going to sleep severely damage our sleep cycle. Sleep cycle means the different stages of our sleep like light sleep, deep sleep and REM (Rapid Eye Movement) sleep.
Which is extremely important for the rest of body and mind. When these stages are disrupted, sleep becomes fragmented. As a result, you feel tired all day, and various health problems also appear in the long term. According to experts, behind all this are our 7 daily habits.
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Which habits before sleep are disrupting your sleep cycle?
Spending time on screens
Scrolling through phones or watching series before sleep is a habit of many. But the blue light emitted from these devices inhibits the production of melatonin hormone. Which is necessary for good sleep. As a result, sleep is delayed and the sleep cycle remains incomplete. Turning off screens at least 1 hour before sleep improves sleep quality.
Caffeine intake
Drinking coffee or tea after afternoon is a habit of many. Caffeine is a stimulant that stays in the body for 6-8 hours. This also disrupts your sleep stages. Caffeine should be avoided at least 6 hours before sleep.
Alcohol
Many people think alcohol brings sleep, but this notion is wrong. Although sleep comes initially, later it reduces REM sleep. Sleep becomes fragmented. As a result, you feel tired in the morning. Alcohol should not be consumed at least 3-4 hours before sleep.
Heavy food
Eating heavy dinner or fast food before sleep causes digestive problems. Acid reflux or heartburn may occur. This causes disruption during sleep. So always eat light food. Finish eating 2 hours before going to sleep. This gives sufficient time for food to digest.
Exercise
Exercise during the day brings good sleep, but working out just before sleep increases body temperature and heart rate, which obstructs sleep. Exercise in the first half of the day or in the evening, not at night.
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Stressful work
Checking work emails or thinking about problems before sleep keeps the mind agitated. This increases cortisol hormone and destroys the sleep cycle. Instead, read books or meditate. This will relax the nerves, and when the mind is calm, sleep will be better.
Irregular sleep routine
Sleeping at different times every day confuses the body's internal clock (circadian rhythm). This damages the sleep cycle the most. Go to sleep and wake up at the same time every day. This makes your body accustomed.
