Here are our top 5 worse sleep habits you should avoid, if you want to have good restful sleep and good recovery.
5. THE SNOOZE BUTTON
If you are hitting the snooze button and lying in bed snoozing instead of sleeping for ten minutes every morning then by the end of the week you will have lost over an hour of quality sleep. Train yourself to get up as soon after your alarm goes off. One simple trick is to put the alarm clock out of arm’s reach. That way you will be forced to get out of bed to turn it off.
4. IRREGULAR SLEEP HOURS
If you find yourself getting up and going to bed at all different times then you are probably not getting optimal sleep. Good sleep hygiene thrives on routine. Keeping regular sleeping patterns not only helps you sleep for longer, the sleep will also be of higher quality and more restful.
3. EXERCISING TOO LATE
Exercise increases your body temperature. It also puts up levels of stress hormones such as cortisol and catecholamines making it more difficult to get to sleep. Try to leave at least two hours between exercise and going to bed. This allows you time to cool down, re-hydrate and get something to eat before retiring for the night.
2. EATING IN BED
We all develop associations between activities and their location. These give us important psychological cues to put us in the right frame of mind for what we are about to do. Eating in bed blurs the association of the bed and sleep. Save the bedroom for sex and sleep. Do your eating in the kitchen.
1. ELECTRONIC DEVICES.
Cell phones, lap tops and tablet screens all emit blue light. This short wavelength light stimulates a part of the brain called the suprachiasmatic nucleus which reduces the amount of the sleep hormone melatonin that is produced. Electronic devices also create a sense of hypervigilance. Waiting for a text message or Instagram response puts you on a state of heightened alert where it becomes difficult to fall asleep easily. Set a mobile device curfew for yourself and make a point of shutting down all of your mobile devices after a certain hour.
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