You’ve
heard it all before: Don’t
watch TV or use the
computer in bed. Have your
last cup of coffee at noon.
Don’t work out in the
evening… and yet you’re still
not sleeping! If you struggle
with snoozing check out this
list of unexpected sleep
snatchers. Some of your
healthiest habits may be
keeping you from drifting
off to dreamland.
1. You’re an inconsistent
eater.
If you eat a balanced dinner
most nights but indulge in
happy hour and late night
burritos a couple days a
week you could be
damaging more than your
diet. Studies show
inconsistent eating habits
later in the day can
negatively affect sleep. If you
have dinner later in the
evening, that’s OK — as long
as you stick with it, every
day. If not, skip the
unexpected dessert and hit
the hay. Consistency is key.
2. Your mouth is minty fresh.
We’d never tell you not to
brush your teeth before bed
but you may want to try a
new toothpaste! Research
suggests the scent of
peppermint stimulates the
brain, making you feel more
awake. Try an alternative
flavor like strawberry or
bubblegum instead.
3. You love a good book.
You may have traded in late-
night TV for a little in-bed
reading in hopes of a better
night’s rest. Survey says, this
may not be the best bet.
Exciting, emotional and
intellectually demanding
activities before bed can
result in poor quality sleep.
Skip the tearjerkers and
history tomes and try a
sports or entertainment
magazine, or other light
reading instead.
4. You smoke before bed.
You may think an evening
cigarette calms the nerves,
helping you get you ready
for bed. Unfortunately,
nicotine is not just a
depressant but a stimulant,
making it harder for you to
fall asleep. If you can’t give
up cigarettes altogether,
start by saying no to before-
bed smoking.
5. You splash cold.
Sure, washing your face with
cold water helps close pores
— but it also stimulates the
body, releasing energy to
keep warm and stay awake.
Try washing your face with
warm water in the evening
and save the cold stuff for
that early morning wake-up
call.
6. You charge up at night.
You’ve stopped late-night
emailing and no longer take
your cell phone to bed but
chances are, you’re charging
your electronics at night.
Even the handy light that
indicates your items are
charging is bright enough to
disrupt sleep — especially if
it happens to glow blue
(blue wavelengths have the
greatest impact on circadian
rhythm). Try charging your
tech in the morning while
you get ready for the day or
set up a charging station in
your home office or living
room.
7. You get warm and cozy.
Cuddling up in a nice warm
bed may seem like a good
start to a restful night, but
an increase in body
temperature can disrupt
sleep. If you snooze with a
partner, pet or even a pile of
blankets, it may be time to
lighten the load and lower
your sleep temperature. Just
don’t go too low; being
uncomfortably cold is
another surefire way to keep
yourself from snoozing.
8. You love lemons.
Tea with lemon might sound
like a great alternative to an
after-dinner espresso, but it
might keep you up just the
same. Why? The scent of
lemon (and other citrus
fruits) can boost mental
stimulation and increase
energy levels — not what
you need when trying to
drift off to dreamland. To
catch some ZZZs quickly, skip
the lemon-flavored drinks
and avoid washing your
sheets with lemony fresh
detergent.
9. You pop meds before bed.
It may be easiest to
remember to take pills
before bed but some
vitamins, such as B6 and
B12, and certain
medications, including
steroids, have been shown
to affect sleep. Talk to your
doctor about current
prescriptions to find out if
mornings might be better.
Plus, those pills will be easier
to remember once you’ve
had a good night’s sleep!
10. You don’t DVR.
Because TV watching is one
of the few things on the
schedule we can control,
more nighttime television
means less sleep for many
people. In fact, in one study,
more than 68 percent of
participants watched TV for
more than 55 minutes in the
two hours leading up to
bedtime — precious minutes
that could be spent sleeping.
To minimize TV interference,
DVR your must-see shows
and tune in earlier in the
evening or on weekends.
huffingtonpost
