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12 Bad Habits That Disrupt Your Sleep Quality
Getting the right amount of quality sleep is crucial for your overall health and well-being. While many focus on the positive habits that promote sound sleep, it’s equally important to identify detrimental behaviors that might be sabotaging your rest. Sleep experts reveal the worst offenders to avoid if you want to enhance your sleep quality and wake up feeling refreshed.
Why Blue Light Beware Is Real
One of the most talked-about factors in sleep disruption is screen time. The blue light emitted by phones, tablets, and TVs can seriously interfere with melatonin production, making it harder to drift off at night. Harvard-trained expert Darria Long, M.D., strongly advises disconnecting from devices at least 60 to 90 minutes prior to bedtime. Instead of scrolling through social media or binge-watching shows, consider curling up with a book or meditative audio instead.
The Impact of Caffeine: Timing Is Everything
Another common habit affecting sleep is caffeine consumption, particularly in the late afternoon and evening. Drinking coffee or energy drinks too close to bedtime can disrupt your ability to fall asleep. Caffeine's effects can linger for hours, so it’s wise to set a cutoff time in the early afternoon. For many, a good rule is to not consume caffeine after 2 PM. Your body will thank you!
Evening Workouts: Good or Bad?
While exercising is essential for health, timing matters when it comes to sleep. Strenuous workouts too close to bedtime can spike your adrenaline levels and interfere with your ability to wind down. Try to wrap up workouts at least three hours before hitting the hay to ensure your body can recover and transition into a restful state.
The Case Against Heavy Meals Before Bed
Lastly, indulging in large meals or heavy snacks right before bedtime can disrupt the quality of your sleep. Not only can they cause discomfort that keeps you awake, but they can also affect digestion. Aim to finish dinner a few hours before bed for a more peaceful night’s rest.
Adopting a sleep-conducive routine can help enhance your longevity and mental health significantly. If you're struggling to achieve sufficient rest, consider making these adjustments for a better chance at solid sleep.
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