Sleep is very essential for your health. When you sleep, your body relaxes and is able to rest from working all day. Sleeping is good for your brain and your internal organs.
Doctors recommend having 7-8 hours of sleep. This recommended hours of sleep helps keep you feeling refreshed when you wake in the morning. you can only reap the benefits of sleep if you get good quality sleep. Poor quality sleep on the other hand, has bed effects on your health. In this article we will look at some bad habits that cause poor quality sleep, the effects of poor quality sleep and how to fix them.
Here are 7 bad habits that badly affect the quality of your sleep;
1. Using technological devices in bed
Your phones, tablets and television emit blue light. Blue light is not harmful during the day, however, it becomes dangerous at night. Why? Because the bright light mimics that of the morning sky. Your body associates bright light with morning time so it prevents you from falling asleep.
2. Dirty bedsheets and pillows
Your bedsheets and pillows play a role in the quality of your sleep. Although sleeping on dirty bedsheets does not result in poor quality sleep. It can lead to sickness because of the buildup of germs and bacteria on it. Sleeping on dirty bedsheets can make you fall sick which in turn makes sleeping difficult.
3. Eating few hours before going to bed
Having heavy meals before going to bed can causes discomfort and hinder your ability to fall asleep easily. Eating before going to bed can cause heartburn which can make sleeping uncomfortable.
4. Not maintain a sleep schedule
Your body follows a cycle known as the circadian rhythm or sleep cycle. If you want to have quality rest at night, it is important that you follow this cycle. However, disrupting this schedule that has been set by your body results in poor quality sleep.
For example, if your body needs 8 hours of sleep then you can sleep at 11pm and wake at 7pm. If you sleep later than 11pm or stay in bed longer than 7pm, then it will mess with your sleep cycle.
5. Drinking coffee before bed
Coffee as well as other caffeinated drinks such as tea and energy drinks have bad effects on your sleep. Caffeine keeps the body alert and energized. Drinking coffee or caffeinated beverages before going to bed re-energizes your body. Your body needs to be relaxed if you want to have a good night rest.
The same goes for alcohol and smoking. Drinking alcohol or smoking before going to bed prevents you from falling asleep.
6. Taking naps
Taking naps might seem like a relaxing activity but it badly affects the quality of your sleep. When you have a nap during latter hours of the day, it affects your sleep cycle. It causes you to have difficulty in sleeping.
How does poor quality sleep affect your health?
1. Increased risk of insomnia
2. Makes you prone to depression and anxiety
3. Weight gain
4. Hormonal imbalance
5. Poor eyesight
What can you do to fix poor sleeping habits?
1. Avoid taking naps during the day. This way you will feel tired enough to fall asleep during bedtime.
2. Avoid using any technological device 2 hours before going to bed.
3. Engage in relaxing activities before sleeping. You can read a book, meditate or take a bath.
4. Don’t drink coffee, tea or alcohol before bed.
5. Avoid smoking before going to bed
6. Wash your bedsheets and pillowcases often.
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