Some of these behaviors might feel good, but restful sleep is more important.
A good night’s sleep is the absolute best form of self-care.
Each habit impacts people differently, and some might unexpectedly help you stay asleep.
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(If you swear scrolling your phone helps you sleep better, don’t stress over it.)
We spoke with sleep experts about the worstsleeping habitsand how to get back on track.
This can make it hard for people to fall and stay asleep.
These steps could reduce the impact of blue light, although studies are inconclusive.
Eating or Drinking
Eating or drinking within three hours before bed can make for a restless night.
And theres one beverage (the nightcap) that seems like it helps when it actually doesnt.
When it comes to eating, moderation is key.
Too much or too little food before bed could impact your sleep quality.
However, this doesnt mean never exercising.
Just 30 minutes of moderate-intensity aerobic activity during the day can help you sleep better.
Not Winding Down
This bad sleep habit is more about not having a habit at all.
We should all set aside some time before bed to wind down.
Like children, adults need both time and routine to prepare for rejuvenating, healthy sleep.
For starters, return to your breath.
My favorite breathwork exercises are very simple; trybox breathingor the4-7-8 method.
“Your bedtime will shift to where it needs to be,” Lopez-Yianilos says.
Sleep Dependency
Sometimes, we dont even realize that we depend on something to get to bed.
A common thing I see and experience myself is sleep dependency challenges, says Shallow.
When you always have something, and suddenly its not there, it may hinder your sleep quality.
“Some people need 9, others only 7, others 8.
Sleeping outside your optimal range can set you up for lower sleep quality and worse brain function.
A study of smartphone users sleep quality in an observational setting.Electromagnetic Biology and Medicine.
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2022;119(12):e2113290119.
2019;5(3):298-308. doi:https://doi.org/10.1016/j.sleh.2019.01.007
