Health Media Today
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8 Sleep Mistakes That Have You Waking Up Tired
Author : Carolyn Eagle, Senior Editor, Health Media Today Category : Health and Wellness
Almost everybody goes through the occasional trouble with sleep. Busy lives and sliding into bad habits can cause bouts of insomnia. Learn to recognize common sleep mistakes and nip them in the bud before you have to suffer another sleepless night.
Trying to make up for lost sleep during the week by sleeping in on the weekend.
Sleep just doesn’t work this way. What your body needs is consistency. The trick is to sleep the same amount at the same time every night to get a good night’s sleep.
Keeping erratic bedtimes
This feeds into mistake #1. Having no set schedule for when you go to sleep upsets your body’s natural sleep rhythms. It also confuses your body about when to release the hormones to help you get to sleep.
Taking long naps to make up for lost sleep
Sometimes naps are just necessary and they can restore your energy levels but you should try to limit them to 30 minutes and not after 4pm to avoid upsetting your nighttime sleep schedule. One handy trick is to have a caffeinated beverage and then lay down. When the caffeine hits your system it will be easier for you to wake up from your nap.
Not having a bedtime routine
Our body reads cues and releases sleep hormones. Doing the same thing every night before bed (ie. Stretching, reading a book, taking a shower or bath) give our body the cue that it is time to settle down for the night.
Television in the bedroom
Having a television in the bedroom has become quite common but if you’re using it to fall asleep, you can be setting a harmful pattern. Although you may initially fall asleep, you will probably wake at some point due to the noise or to turn it off and thus run the risk of upsetting your sleeping cycles.
Using alcohol to fall asleep
While alcohol does have sedative effects and may help you sleep in the short term, it can cause a disrupted sleep in the second half of the evening as the dehydrating and headache inducing effects start to kick in.
Hitting the Snooze button
Those extra 10 minutes are not going to make you feel rested and may, in fact, leave you dragging for the rest of the day. It is better to just get up with your alarm.
Using a smartphone, laptop, or tablet in bed
You may notice that e-readers aren’t included in this list and that is because they are made to simulate reading a book – with no backlight and a dimmed screen. Smartphones and other electronics, with their internet access, can cause us to lose track of time and stay up later than we had intended. Also, the brightness of the screen is counter-productive in giving your body the cues to fall asleep