I’m going to share with you some of the most common mistakes that we make at nigh time that disturbs sleep and make us wake up tired and groggy the next day. So without any further delay, let’s get started.
Hello friends, welcome to fitnocare. In the evening there are some common mistakes that disturb our sleep.
One is to consume asleep inhibitor.
The problem with coffee and other stimulants is that they make you alert and quiet, which is the opposite of what you want in the evening when it’s time to relax. It varies from person to person, but a 6 to 8-hour break is commonly recommended. Although alcohol has an immediate effect on the body, it disrupts your sleep cycles and prevents you from falling deeper into sleep.
Even working exercise close to bedtime can be stressful for the body and mind. However, exercising exercise during the day or engaging in any other physical activity will help you fall asleep faster at night. On the contrary, if you sluggishly go through the day and then take a long nap in the afternoon, you are setting yourself up for a sleepless night. It’s preferable to avoid sleeping in the afternoon if possible, but if you can’t avoid it. And demonstrate that it is no more than 20-30 minutes.
To have a large, heavy meal close to midnight
Another very common mistake is to have a large, heavy meal close to midnight, big meals might temporarily make you feel drowsy but prolong the digestion which interferes with the good night’s sleep.
It’s similar to being overloaded. Someone will work and then ask him to rest. Such contradictory signals fan the flames of acidity and heartburn. On the other hand, going to bed hungry may not be a good idea, as you may find yourself in the kitchen in the middle of the night. Allow at least three hours between dinner and sleep, and make it light and filling.
Directly hoping on the bed without winding up
Talking about mistakes that we do post dinner, One is called directly hop on the bed without winding up. It’s like suddenly pulling the brakes at a high speed. Not an ideal experience Is it?
Before getting on that bed quickly declutter and organize your room. Studies have shown that decluttering the room declutters the mind as well, promoting better sleep. You can go for a slow walk, That too has an instant calming effect on the mind and also helps digest the food better. Although if you are in a mood to sit back and watch something on TV or on your laptop, it’s best if you choose a different place rather than your place. Try to keep your bed only for sleeping hooked onto screens we often tend to procrastinate, Don’t do this mistake. Studies point out that when they sleep at almost the same time every night, a bio clock sets in and you automatically begin to feel sleepy at that time. And if you don’t want to compromise the quality of your sleep, try to sleep in between 9:00 PM and 7:00 PM
To drink a lot of water at nighttime
Another error is drinking a lot of water at night. A few sips are fine, but chugging water is like planning for restroom breaks in the middle of the night, right before going to sleep.
Engaging with emotion triggering stuff.
You invite disruption when you watch or read provocative material. In fact, falling asleep or texting should be avoided at all costs. The blue light emitted by these devices decreases the generation of melatonin, the essential hormone responsible for promoting sleep. So, at least one hour before going to bed, say goodnight to your phone and laptop. Setting a reminder to get ready for sleep is a lifesaver.
Not creating the right kind of environment for sleep
Making the proper sleeping environment is also a mistake. According to research, it is easier to sleep in a cool room rather than a hot one, and an efficient approach to rapidly reduce the temperature is to take a fast bath or simply wash your face, eyes, and the relaxing effect produced is worth the effort. Carry loose cotton cloths, and brush your teeth or at the very least clean your tongue. By omitting it, you are allowing germs to enter and erode your enamel for the 7 to 8 hours that you will be sleeping. Also, if you don’t pee right before bed, you’re more likely to be awakened in the middle of the night.
Having an argument with someone.
Just before going to bed. The last thing you want is to get into a fight with someone. Remember that the state of mind in which you sleep is food for your subconscious mind. That is why now is not the time to dwell on painful memories or make plans for the future. If you’re worried about the next day, make a list of things to do and then go to bed. You can listen to calming music if you struggle with overthinking. Positive affirmations, very slow alternate nostril breathing, or simply sleeping in a comfortable position with a mild focus on your breath are all options.
While sleeping, keeping your phone next to you is a mistake you may regret later.
It’s like putting Iran near a magnet. It may tempt you to check social media when you should be sleeping, so keep it away and set it to aeroplane or silent mode. Also, if your phone is not with you, you will have no choice but to get up in the morning and turn off the alarm, and if you find yourself tossing and turning in bed, resist the need to pick up your phone. It will not help you to check the time or any other purpose. Rather, it will immediately send stress signals to your pain, decreasing your chances of getting a decent night’s sleep.
Sleeping in a wrong posture.
Sleeping in the wrong position. Excessive strain on the neck, shoulders, and back. Experts recommend sleeping on your back or on your side, with the left side being the ideal because it avoids acid reflux and aids digestion. Another problem that should be avoided is the use of too many pillows.
So, in my opinion, these are some of the blunders that, if avoided, will put you to sleep in an instant. The next day, you’ll feel much more rested and energetic, and your personality will exude positivity and confidence.