Advertising
Advertising

10 Common Sleep Mistakes to Avoid

10 Common Sleep Mistakes to Avoid


    Most of us have struggled at some point with sleep. Whether it’s not getting enough sleep or struggling to get up in the morning, it can be difficult to get the balance just right.

    However, sleep is essential if we want to be productive in life. It provides us with the energy we need to get stuff done!

    Advertising

    Here are the 10 most common sleep mistakes people make and a few tips for avoiding them!

    1. The snooze button
    Don’t EVER hit the snooze button. It really is much more beneficial to just get up on your first alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. In the grand scheme of your day this really won’t provide you with any more energy. In-fact it does the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel more tired.

    2. Disorganized sleeping habits
    It’s much easier to get to sleep each night (and wake up feeling refreshed) if we have a regular routine. This means going to bed at roughly the same time each night and getting up at roughly the same time each morning. If you’re disorganized with your sleeping routine, you end up interrupting your natural sleeping rhythms, which can cause insomnia and fatigue.

    Advertising

    3. Long naps
    Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep it under the 30 minute mark (and before 4pm). Short naps after lunch can help to restore energy levels (just make sure you don’t sleep in).

    4. Caffeine/stimulants
    Don’t drink any caffeinated drinks after mid-day. Caffeine stimulates your body for up to 12 hours after consumption so it’s important to restrict your intake later in the day. Be aware of supposed ‘herbal’ drinks such as green tea, which can have a high dose of caffeine. Always check the label.

    5. Stress & negative thinking
    Stress is a large reason why many people find it difficult to sleep. One of the worse things you can do is be stressed before bed. Stress produces chemicals that physically stop us from sleeping. Try and clear your mind before bed time and make an effort to think positive thoughts that aid sleep.

    Advertising

    6. Too much light
    Our bodies depend on ‘sleep signals’ to fall asleep and one of those signals is darkness. Make sure your room is as dark as possible before trying to get to sleep. Even a thin stream of light coming in through your window can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms, so make sure your blinds are closed!

    7. Sugar before bedtime
    Sugary snacks before bedtime are a really bad idea. The sugar can disrupt the chemicals in your body causing you to wake up during the night. Limit all late night sweet treats – if you’re hungry go for a protein based snack instead.

    8. Alcohol before bedtime
    Alcohol is a sedative and therefore people get fooled into thinking it will help them get a good nights sleep. The reality is that it may initially induce sleep, however it usually drastically impairs sleep during the second half of the night which leads to interrupted sleep patterns that will leave you feeling fatigued in the morning (not to mention the hangover!)

    Advertising

    9. TV in the bedroom
    It can be easy to fall asleep on the couch in front of the TV. It’s important we don’t try and replicate this strategy in the bedroom though. The bedroom must only be associated with sleep (and sex). When you start to introduce mental stimulation such as a TV this can severely disrupt your sleep patterns.

    10. Worrying about sleep
    If you’ve had a few bad nights sleep, then the worst thing you can do is worry too much about it. When we place too much focus on sleeping this can cause anxiety and only make the problem worse. Try to go with the flow and let your body naturally get into a healthy sleep pattern.

    (Photo credit: Somebody Made a Big Mistake via Shutterstock)

    More by this author

    6 Effective Ways to Enhance Your Problem Solving Skills How to Increase Brain Power: 10 Simple Ways to Train Your Brain 12 Inspiring Quotes from Richard Branson that Enrich your Life 7 Irritating Thoughts That Throw You Off Track How to Overcome Boredom

    Trending in Lifestyle

    1 Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It 2 How to Tell Symptoms of Social Anxiety And What to Do About It 3 Why Am I Exhausted? The Real Causes and How to Fix It Forever 4 10 Greatest Success Tips in Both Life and Business 5 How Mental Fatigue Eats You Slowly (And Ways to Regain Mental Energy)

    Read Next

    Advertising
    Advertising

    Last Updated on October 15, 2018

    Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

    Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

    “Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

    While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

    1. Dehydration

    If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

    If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

    You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

    2. Lack Of Exercise

    A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

    Advertising

    Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

    3. A Poor Diet

    The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

    An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

    Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

    4. Skipping Breakfast

    Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

    Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

    Advertising

    Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

    Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

    5. Poor Quality Of Sleep

    We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

    TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

    Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

    Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

    Advertising

    6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

    Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

    Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

    If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

    7. Depression

    Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

    Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

    Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

    Advertising

    8. Hypothyroidism

    If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

    Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

    9. Anemia

    People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

    However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

    While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

    10. Cancer

    While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

    Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

    Featured photo credit: Lily Banse via unsplash.com

    Read Next