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7 things to avoid for a healthy sleep cycle

7 things to avoid for a healthy sleep cycle

Nothing can heal and relax the body like a good night’s sleep. While some people are getting the recommended amount of sleep—at least eight hours every night—a fairly large population is having trouble falling and staying asleep. In most cases, this can be an outcome of one’s daily habits. Sleep disruption has been a growing concern, but it can be rectified by avoiding certain things for a healthy sleep cycle.

Large meals before bed
One of the main things to avoid for a healthy sleep cycle is sleeping with a full stomach. Sure, staying hydrated and well-fed through the night is a good practice, but not when one is off to bed within a couple of hours. The body slows down its processes when one is sleeping. This means the food would sit in the stomach for a longer time and might cause uneasiness. This would inadvertently impact the person’s sleep quality. It may also lead to heartburn symptoms. Besides, one should also avoid sleeping with a full bladder as that could mean repeated bathroom visits throughout the night, disrupting the sleep cycle. So, both these things can keep a person from sleeping through the night and impact their brain activity.

Long naps
To nap or not to nap? That is a debatable question. And this is where the world is divided. While some advocate for midday naps, others advise strictly against them. Ideally, individuals need to keep their daytime napping to a minimum. If one finds it difficult to sleep well during the night, they should avoid napping. These small bursts of restful sleep could further disrupt their sleep cycle. Naps are essentially people adding fuel to the fire of their already sleepless nights. And if one is experiencing excessive sleepiness during the day, it might be time to consult a doctor. Excessive daytime sleepiness could indicate an underlying health condition that needs attention.

Post-lunch coffee breaks
As almost everyone knows, coffee is a mental stimulant. It helps keep one alert and awake. Despite this knowledge, sometimes people cannot stop themselves from reaching for another cup of Joe. Healthcare practitioners recommend staying away from coffee post-lunch hours. Drinking coffee or other caffeinated beverages after lunch hours can help get rid of the afternoon slump. However, it is also one of the important things to avoid for a healthy sleep cycle. In its place, one can try herbal teas. Chamomile tea, especially during evening hours, is known to promote restful sleep.

Exercising before bed
It is essential to exercise daily to remain healthy. In fact, 30 minutes of regular physical activity can boost one’s sleep quality. However, “when” this exercise is performed can go a long way in dictating how the person sleeps. People who exercise late in the evening or right before bed are getting the activity part right but failing at the “when.” Going to bed soon after exercising could make the person clock in restless sleep and keep them tossing and turning through the night. To sleep peacefully, one should wind down. Exercise increases the heart rate, body temperature, as well as blood pressure. Unless that is the only time one can manage to get some physical activity in, it is best to avoid any form of exercise that will raise one’s heart rate and make them sweat at night.

Not having a bedtime routine
Sleeping is a quiet activity and one needs to relax to be able to fall asleep. A common mistake to avoid for a healthy sleep cycle is staying active right till one is ready for bed. The body does not adapt well to instantly transitioning from submitting an important office document to being ready for bed. Both the body and mind do not appreciate abrupt changes. A person is more likely to enjoy a sound sleep if they read or listen to some calming music before bedtime. Taking a warm and calming shower or bath is another sleep-favorable activity. Carve out a sleep routine that lasts anywhere between 30 and 90 minutes to ensure a good night’s sleep.

Sleeping in a hot environment
It is common information that sleeping in a hot bedroom or hot environment, in general, can impact a person’s sleep cycle. When the body slips deeper into sleep, it starts rising the temperature. However, when one sleeps in an already hot environment, the rising heat can disturb the person and keep them from reaching the rapid eye movement (REM) sleep stage. A person can keep the fan or AC going or open a window to help regulate the room’s temperature. They can even turn down the room’s temperature right before bed and keep it warm and comfortable during the day.

Irregular sleep schedule
Humans work better when they have fixed schedules or habits. The idea applies to a healthy sleep cycle as well. When a person does not maintain a healthy bedtime schedule or avoids going to bed and waking up at a fixed time, they end up confusing their body. The changing times would mean the body is not sure when it should be feeling alert or tired. This habit of varying times can negatively impact their circadian rhythm. By sticking to a consistent schedule, the body can work in conjunction with its natural clock. The easiest way to get on track and maintain a healthy sleep cycle is by going to bed when one feels sleepy and waking up at the same time every day.

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