- The solution: Go to bed and wake up at the same time every day, even on weekends. Regularity is essential to train your body to expect to sleep at a specific time.
3. Consuming caffeinated beverages too late
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4. Use your bedroom as a multi-purpose room
For many, the bedroom has become an office, a TV room, and a reading nook. The line between rest and activity blurs. Your brain begins to associate your bed with wakefulness and stress, not sleep. Using electronic devices like tablets or smartphones in bed is particularly harmful, as the blue light they emit can inhibit the production of melatonin, the hormone that regulates sleep.
Solution: Dedicate your bedroom to two things: sleep and privacy. Keep your work supplies, televisions, and other electronic devices out of the room. Create a cool, dark, and quiet space to signal to your body that it's time to rest.
5. Drinking alcohol to help you sleep
Many people have a glass of wine or a nightcap to relax and fall asleep, but this is a dangerous myth. While alcohol may cause initial drowsiness, it leads to fragmented sleep later in the night. It disrupts the sleep cycle, particularly restorative REM sleep, resulting in frequent awakenings and a feeling of sluggishness in the morning.
The solution: avoid alcohol at least three hours before bedtime. If you're looking for a relaxing evening ritual, try a warm bath or chamomile tea instead.
