Avoid These 9 Common Bedtime Mistakes

Sleeping well is not just about following bedtime routines, but also about avoiding common mistakes that can affect our sleep and make us feel tired. Things like using the phone before bed or drinking too much caffeine or alcohol can disturb our sleep. To sleep well, it helps to create a good sleeping environment, limit things that may disturb you, and maintain a regular sleep schedule. Understanding these things helps us take better care of our bodies and minds. Getting enough rest is important to stay healthy and feel good every day.

Here are 9 bedtime mistakes you should stop making to sleep better suggested by Mumbai-based somnologist Harshita Mehta.

Creating a calm environment: One of the most common misconceptions about sleep is that it can be activated instantly like flipping a switch. Sleep, on the other hand, is a complex physiological process that requires preparation. Always create a relaxing bedtime routine and this could include activities like reading, listening to relaxing music, or practicing gentle yoga stretches. Taking a few minutes to relax in a dimly lit environment can signal to your body that it’s time to wind down.

How to avoid electronic devices in bed: In today’s digital age, many of us are guilty of bringing electronic devices like smartphones and laptops to bed with us. These devices emit blue and white light waves that mimic sunlight, disrupting our circadian rhythm and suppressing the production of melatonin, a hormone that regulates sleep. Therefore, it’s important to turn off electronic devices at least 30 minutes before bed to facilitate better sleep.

Control caffeine intake: Caffeine, found in coffee, tea, and energy drinks, is a stimulant that can interfere with sleep if consumed late in the day. While it helps us stay alert in the morning, its effects can last up to six hours. Experts advise limiting caffeine intake to the morning hours to avoid alterations in sleep patterns.

Moderate alcohol consumption: While alcohol may initially induce drowsiness, it disrupts the natural sleep cycle by promoting deep sleep over REM sleep, the stage associated with dreaming and cognitive restoration. As its sedative effects wear off during the night, sleep becomes lighter and more fragmented. To promote better sleep quality, it is advisable to limit alcohol consumption before bedtime.

How to maintain a cool sleeping environment: The body’s natural sleep process involves lowering its temperature. Keeping your bedroom cool, ideally between 60 and 67 degrees Fahrenheit, helps facilitate this process. Using a lightweight blanket that can be easily adjusted provides additional comfort while promoting faster sleep onset.

Consistency in sleep patterns: A common misconception is that weekend sleep can compensate for weekday sleep deficits. However, the body does not store sleep like a bank account and needs good sleep every day.

Understanding individual sleep needs: Each person’s sleep requirements vary, but it is generally recommended to consistently sleep between seven and nine hours a night for optimal health, so paying attention to your body’s signals is crucial and adjusting your sleep routine accordingly to ensure of waking up feeling refreshed.

Reduce sleep-related stress: Ironically, stressing about achieving perfect sleep can actually hinder your ability to relax and fall asleep. Don’t obsess over sleep routines and instead encourage listening to your body’s natural cues. If your current sleep habits are effective, there may be no need to make any drastic changes.

Establish healthy sleep habits for children: For parents, establishing healthy sleep habits early on is crucial for children’s development. This includes creating a consistent bedtime routine, avoiding sleep crutches like excessive screen time or sugary drinks before bed, and ensuring adequate participation in physical and mental activities during waking hours.