If you struggle to nod off of an evening, did you know that your own nighttime habits could be to blame? To help you snooze more soundly, here are five bedtime faux pas everyone is guilty of and what you can do to overcome them.
1. A shabby sleep setup
You might not even realise it, but snoozing on a poor quality bed can be a huge mistake. Settling for a shabby sleep setup could be doing you more harm than good, especially when it comes to your physical health. Your back, neck and overall posture could suffer for it, so if your bed isn’t quite up-to-scratch, it might be worth swapping it for a new and improved version. At Adjustamatic, we appreciate the importance of having a bed that’s kind to your body, offering models featuring our NHC Cyclo-Therapy system – an in-built massage function that can help relieve your aches and pains, providing you with maximum comfort while you rest.
2. Late night snacking
We’ve all been there – rummaging through the kitchen cupboards for a tasty treat to curb those late night hunger pains. However, did you know the foods you choose to eat of an evening can seriously affect your ability to sleep well? With bedtime imminent, you should avoid gorging on snacks such as cheese, potatoes, chocolate and pork. These types of food are rich in tyramine – an amino acid that the brain converts into a stimulant which can keep you awake. So, if you’re desperate for a midnight snack, try to stick to healthy, sleep-inducing foods like peanuts, oats, bananas or eggs.
Although you may rely on caffeinated drinks to wake you up of a morning, these types of beverages should not be part of your nighttime routine. The truth is, caffeine can keep you stimulated for up to 12 hours, so to ensure you’re sleepy enough for slumber, it’s important to lay off tea and coffee post-bedtime. Alternatively, you could sip on herbal teas, fruit juice or even just water if you’re feeling thirsty after hours.
4. Too much light
When it’s time for bed, your body relies on ‘sleep signals’ in order to drift off, one being darkness. Even the smallest slither of light, such as the constant glow of a nearby lamppost outside your window, can disrupt your sleep rhythms. So, unless the lighting levels in your space are just right, you might find it increasingly difficult to get the sleep you need. To avoid this problem, make sure your windows are suitably dressed. Thick blackout curtains or shutter style blinds are your best bet for blocking out light completely.
5. Using electronics close to bedtime
From your smartphone, to your tablet, to your laptop, to the TV, we’re all guilty of using our favourite electronics ahead of bedtime. Although you might enjoy scrolling through social media and trawling the internet in the moments before you hit the hay, using these gadgets can actually leave you feeling more alert, stopping you from slipping into a peaceful slumber. To make sure you’re fully prepared to enter the land of nod, you could try swapping your device for a book or magazine instead.