Insomnia has ruined many perfectly good nights for me in the past.
There are some telltale signs that will appear after a shitty sleep.
You will be hungrier, crankier, and a little bit more pathetic in the morning than usual. Your red puffy eyes will be weighed down by gigantic dark circles.
You will have more cravings than you can manage and even coffee will prove to be worthless in keeping you awake.
Dr. Amy Shah warns against these five terrible habits if you suffer from sleepless nights.
1. Use your freedom wisely
Being a solopreneur gives you the freedom to do whatever you want whenever you want, this freedom can wreck your schedule.
I wrecked my sleep schedule when I started writing at night. I used to work till I could see the sunrise from my office window. It was a great view but it ruined my health.
I started waking up in the afternoon all groggy and tired. My brain felt clouded and I wasn't able to do anything before evening.
This reckless sleep schedule boosted my laziness which led to many unproductive days. I knew I had to change this routine if I wanted to preserve my creativity.
So, I started going to bed at 12 every night. It took me more than an hour to fall asleep, it was excruciating. But I did it, I revived my old sleep schedule through this habit.
Dr. Shah believes the best way to ensure quality sleep is by following a sleep schedule.
Go to bed every day and wake up at the same time daily. It’s okay if you stay up late sometimes to party as long as you wake up the next day at the same time and take a nap during the day to combat sleepiness.
Here’s what you can do:-
- Wake up daily at the same time, even if you go to bed late the night before.
- Grab a quick nap during lunch to shake off sleepiness.
2. Don’t let your cravings win
I used to have breakfast at 2 pm and lunch at 5 pm when I was following this crazy schedule. My meals were both irregular and unhealthy.
I only have one or two cheat meals every week, but during this time I ordered something daily as it got difficult to suppress my cravings.
Processed food lowers your sleep quality. The unhealthy substances like saturated fats, refined sugar, and excessive salt that make junk food extra delicious can harm your sleep by raising cortisol levels.
Unless you can overeat yourself into a food comma, you need to alter your diet. Delete junk food completely and switch to healthier options.
Dr. Shah avoids these foods and she follows a diet rich in fruits and vegetables to keep her cortisol levels balanced.
Here’s what you can do:-
- Limit ultra-processed foods to a minimum.
- Add more whole grains, fruits, and vegetables to your diet.
- Have one cheat meal a week to reward yourself.
3. Three things that are destined to ruin your sleep
Another habit that wrecked my circadian rhythm was drinking coffee late in the evening.
I used to have a small cup of black coffee every evening in hopes to perform better after a lazy afternoon slump, but it only fueled my insomnia.
I am now more mindful of my coffee consumption, I make sure to have my daily dose by 2 pm latest.
Booze can also lower your sleep quality, the peaceful sleep you fall into after a drink or two is a hoax. Alcohol ultimately wrecks your sleep quality and duration.
Research has proven that chain smokers and vape lovers sleep less than a nicotine-free person. They are also more likely to have irregular sleep patterns.
So, limit your caffeine, alcohol, and nicotine for better sleep quality.
Here’s what you can do:-
- Pre-booze before going to a party to protect your sleep.
- Cease vape and cigarettes 4 hours before bedtime.
- Stop drinking coffee after 4 pm.
4. You need a sleep-friendly bedroom
Your bedroom’s unfriendly sleep environment is hurting your sleep quality every night.
Using your room as a multipurpose center for work, play, and sleep can wreck your sleep quality.
I don’t work or watch television in my bedroom, this simple habit has helped me associate my bedroom with sleep.
Make sure to keep all devices out of your bedroom and don’t work in your room.
Keep your bedroom temperature between 60 to 68 degrees Fahrenheit for better sleep every night.
Also, a cold shower before bedtime can help you fall asleep faster.
Here’s what you can do:-
- Keep your bedroom cool for better sleep.
- Make your room a device-free zone.
- Take a cold shower before bedtime.
5. Exercise can also ruin your sleep
Science says exercise is the best way to ensure good quality sleep every night. A twenty-minute workout is enough to put you in restorative sleep mode.
Exercise prolongs the REM cycle, which is the best kind of sleep your brain needs. So, you are golden if you follow an exercise routine.
But exercise can wreck your sleep if you don’t workout at the right time. The best time to workout is in the morning as it helps you make better food choices throughout the day.
The worst time to exercise is at night close to your bedtime as it raises your body temperature which will increase your sleep latency.
Our core body temperature lowers at night to prepare for sleep along with the release of melatonin — the sleep hormone. Exercise will raise your body temperature and make it difficult for you to fall asleep.
An evening workout is fine as long as it’s at least four hours before your bedtime.
Here’s what you can do:-
- Exercise during the day for better sleep.
- Avoid working out late at night.
- Instead do an evening workout.
Conclusion
Our daily lifestyle is making easy tasks like falling asleep a challenge. Your everyday habits harm your sleep and health.
So, look out for these sleep-destructive habits and give them up to improve your sleep quality and quantity.
- Don’t consume caffeine, alcohol, and nicotine too close to bed.
- Keep your bedroom cool and dark for better sleep.
- Exercise during the day and never at night.
- Wake up daily at the same time.
- Avoid ultra-processed foods.