7 common sleeping habits that could be having a detrimental effect on your health
A lack of sleep can leave us feeling tired, grumpy and not able to function but, it could be more serious than you think. Lack of sleep can lead to all sorts of health implications from memory issues and mood changes to diabetes and even heart disease. Home interior specialists www.Hilarys.co.uk have looked into various sleeping habits that could be having a detrimental impact on your health.
Sleeping with the central heating on
One factor that can lead to disrupted and uncomfortable sleep is sleeping with the central heating on. It can lead to the body becoming overheated which can lead to issues such as dry, red and itchy skin. It is recommended to sleep in a slightly cooler room to ensure the temperature of your brain remains lower than the temperature of the rest of your body, as this leads to better quality and undisturbed sleep.
Sleeping next to your phone
Phones emit blue light which is not only bad for your vision but also your brain. The blue light supresses levels of melatonin in the body, a natural hormone which is responsible for controlling our sleep wake cycle. The blue light can disrupt your body’s circadian rhythm, which is the body’s natural body clock, that makes us feel tired in the evenings and energised in the mornings. Low levels of melatonin in the body have been linked to insomnia and irritability. So, staying away from your phone before bed is essential for a good night’s sleep.
Sleeping with the lights on
Similarly, to sleeping next to your phone, sleeping with the lights on can reduce the amount of sleep-inducing melatonin your brain makes, making it difficult to fall asleep. As many of us know, sleeping in a light room will always result in a lighter night’s sleep and more frequent waking up. Interestingly, people who sleep for less than 6 hours per day have been found to be more overweight than people who get around 8-10 hours.
Binge eating food before bed
Whilst it may seem like a good idea when to grab a quick snack if your belly is rumbling before bed, it can in fact lead to a multitude of issues. The first being acid reflux and indigestion. Indigestion can make it harder to get into a deep sleep as your body is having to work to harder to get your food digested. Eating excessive amounts late in the evening can cause weight gain, leading to diabetes in the long run.
Consuming excessive alcohol before bed
Alcohol reduces the amount of REM sleep we get; this is the part of the sleep cycle where we have the deepest sleep and is essential for making us feel refreshed when waking up. Therefore, sleep disruptions caused by alcohol can leave people experiencing insomnia and leave them feeling excessively sleepy the next day.
Exercising before bed
Exercising before bed increases your body temperature and stimulates your nervous system which can lead to disrupted sleep. It is advised if you do workout that you do this a minimum of 2 hours before you go to bed, to ensure you have enough time for your body to relax and get back to normal levels.
Drinking caffeine before bed
Caffeine can negatively impact your sleep as caffeine is a stimulant and leaves your body feeling alert; not want you want to be feeling before trying to get your 8 hours in! If you are going to drink caffeinated beverages, it is best to consume them in the morning, allowing your body enough time to recover and resume to its normal functioning levels.
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