Good quality of sleep is very necessary to restore energy and maintain physical and mental health. Poor sleep quality will interfere with your daily activities, such as being unable to maintain focus and being less productive at work. Without realizing it, besides stress, there are daily habits that can interfere with the quality of your sleep. This habit will ultimately make your night become uncomfortable.
You will be restless when you go to bed and are prone to get insomnia if you do activities such as playing with gadgets or thinking about heavy things before going to bed.
To help you sleep better and be able to get the best quality of sleep, here are the daily habits that you should avoid from now on!
1. Going Straight to Bed
Going straight to bed after finishing work during your hectic day will interfere with sleep quality. What you should do instead is to do a simple routine every night before you go to sleep. This routine will help your brain to put distance between day and night, thus when you lay down on the bed, you will fall asleep faster.
Evening rituals don’t have to be complicated, just choose something that can help to relax your mind. You can start by taking a warm bath, and lather your body with good scented lotion. Afterward, set a time to write down three things that went well and didn’t. This is a very good exercise for you to be more grateful and appreciative of all the progress that you made. On the other hand, acknowledging what went wrong, will help you to release your emotion thus you won’t dwell too much later on. This is also a chance for you to review what needs to be improved for a better result.
If you are still not feeling sleepy after the writing activity, you can end your night routine by reading a book. Keep in mind that you should avoid using gadgets, laptops, or watching television at very least 30 minutes before bedtime. Because this will definitely hamper your sleep quality!
2. Skipping Breakfast
Rushing to work and doing other activities without breakfast affects not only your weight and ability to concentrate but also the quality of your sleep. People who often skip breakfast tend to be sleep-deprived and end up in a bad mood for the whole day.
3. Drink Black Tea Before Sleeping
Herbal teas are known to have a calming effect and have been used to treat insomnia for many years. Types of teas such as chamomile or lavender can help you relax and even improve sleep quality. However, not all teas are the same and can help you to sleep better. Black tea, for example, has a very high caffeine level and thus it can cause you to feel nervous after drinking and even get insomnia at night.
4. Go to the Gym at Night
Exercising helps you relax and relieves anxiety which will help to improve the quality of your sleep. However, exercising at night is better to avoid, because it can make your sleep less restful.
Going to the gym within an hour before bedtime won’t give your body temperature time to adjust, thus this can lead to insomnia. If you want to do exercise at night, do low-intensity exercise only and at least 4 hours before you go to bed.
5. Have the Wrong Type of Blanket
Choosing the right blanket is very important for a good night’s rest. Because this will help to warm your body especially if you are sleeping in an air-conditioned room.
Blankets made of polyester are easy to wash and care for, but they aren’t the best choice for getting a good night’s sleep. Polyester is a synthetic material that can cause your body to feel hot and sweaty upon use. Instead of buying a polyester blanket, choose a blanket made of wool or a combination of wool and polyester as it will keep your body warm but still allow your skin to breathe.
You can find lots of selections of blankets that can help you sleep better at the online shopping platform Temu. To make your shopping savvier, find Temu’s coupon code to save more money while shopping only at Temu’s official TikTok.