The 10 Worst Habits That Ruin Sleep And Cause Insomnia

Are you tired of waking up at night because of bad sleeping habits? If yes, then you should read this article. There are several things that can affect our sleep patterns. Some of them are common, while some are less known.

Let’s take a look at the top ten reasons why you wake up during the night.

The 10 Worst Habits That Ruin Sleep And Cause Insomnia

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Sleep is essential for good health. Sleep deprivation has been linked to obesity, diabetes, heart disease, depression, anxiety, and even cancer. The National Sleep Foundation recommends adults get seven to nine hours of sleep per night.

How Common Are Bad Sleeping Habits And Insomnia?

Insomnia affects millions of people around the world. It is also quite common. It occurs when you cannot fall asleep or stay asleep. People who suffer from insomnia often experience mood swings, irritability, poor concentration, fatigue, and headaches.

Sleep disorders are very common, affecting about 30–50 percent of adults. In addition, chronic insomnia is estimated to affect about 10–15 percent of adults.

How Much Sleep Should We Be Getting?

Sleep is important to our physical and mental well-being. Sleep helps us recover from stress, exercise, and illness. Insufficient sleep increases the risk of heart disease, diabetes, obesity, depression, anxiety, accidents, and even dementia.

We all differ in what we need to feel fully rested. Some people require less than five hours, while others may need eleven. What works for you? How many times do you go to bed each week? Do you wake up feeling refreshed or tired? Are you getting enough shut-eye?

The 10 Worst Habits That Can Ruin Your Sleep

Let’s dive into the 10 worst habits that can be ruining your sleeping pattern and causing that pesky insomnia to sneak up on you, 9 times out of 10 it comes down to something very fundamental, so start with the basics!

1) Eating Large Meals Before BedTime

Eating large meals before bedtime has been proven to cause heartburn or heartburn symptoms, which, in the long run, can be extremely disruptive if it’s not just the one-off night that you eat that late.

Make sure to eat an appropriate amount of time before bed to see if it makes a difference. Then, if that’s the issue, you’ve solved the problem!

2) Being Stuck Lying Wide Awake

If you’re having trouble sleeping, the last thing you should do is lie awake. If this happens regularly, you may begin associating your bed with anxiety and feeling “not asleep”. Instead of tossing and turning, try an enjoyable activity like reading.

If this doesn’t help, get up to reset your sleep.

There’s no point lying awake when your mind wants to be active, this can end up upsetting you or distressing you in the long run. Work with what your body is telling you.

3) Too Noisy, Too Hot, Too Cold, You Just Can’t Win!

If we try to sleep somewhere that is not conducive to rest, then we won’t get any rest. We need to create a space that is conducive to sleeping. Too many distractions and stimuli can keep us awake.

A room should be quiet, dark, and cool. It shouldn’t be too hot or cold. Lighting levels should be kept at a minimum. Noise should be kept to a minimum. Distractions should be avoided.

4) Long Naps

If you are having trouble sleeping, napping might be helpful. A short nap will help you feel refreshed and ready to go when you wake up again. However, if you’re already feeling tired, taking a nap could cause you to fall asleep later at night.

Excessive daytime sleepiness may indicate a sleep disorder like sleep deprivation, narcolepsy, or obstructive sleep apnea.

5) Multipurpose Bedroom

A room filled with electronics will not make you sleep better. Light from electronic devices can cause problems like insomnia.

If you use electronics right before bed, your brain will stay active instead of relaxing. Clear out all electronics from your room. You should also charge your phone in another room.

6) Alcohol, Coffee, And Cigarettes

Alcohol, caffeine, nicotine, and other stimulants should be avoided within four to six hours of going to bed. If you drink alcohol or ingest caffeine, you may experience insomnia. These substances increase blood pressure and heart rate, making them less effective at promoting sleep.

Drinking too much alcohol can disrupt your sleep. You might wake up feeling groggy because of the hangover. Or you could experience insomnia. Alcohol affects how well you breathe while you’re asleep.

When you drink alcohol, your body produces less saliva, which means you swallow less air. That causes you to stop breathing through your nose. Your brain senses this lack of oxygen and wakes you up.

7) Sleeping Less During Your Busy Hours

Sleep is important because it helps us recover from stress and keep our minds sharp. We need 7-8 hours each night to feel refreshed and ready to face the challenges of the next day.

Sleep deprivation leads to fatigue, irritability, lack of concentration, impaired decision-making, and reduced productivity.

When you sleep well, you also wake to feel rested and ready to tackle whatever comes your way. So, why not get more sleep?

8) No Relaxation Time Before Bed

Getting ready to sleep isn’t like waking up (see also ‘How To Wake A Heavy Sleeper‘). You need to prepare yourself for sleep.

Sleep hygiene is a term often used to describe what you should do to get ready for sleep. Quiet activities such as reading, listening or watching movies can help you relax.

The 10 Worst Habits That Ruin Sleep And Cause Insomnia

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Try not to watch TV or play video games right before bed. These activities stimulate brain activity and keep you awake longer. Some people also listen to soothing music or meditate before going to bed.

9) Exercising At The Wrong Time Of Day

Exercise is an important part of our lives. It helps us stay healthy, lose weight, feel happier, and even live longer. However, we all know that exercise is not always easy to fit into our busy schedules.

If you’re looking to start working out, try doing it at different times during the day instead of right before bed.

You’ll still burn calories, but you won’t have to worry about waking up feeling tired. Also, if you’re trying to lose weight, exercising right before bedtime might cause you to gain weight because your body is actually storing energy as fat.

10) No Sleeping Pattern

Our bodies need regular sleep cycles to function properly. We should all try to keep a similar schedule each night because if we don’t, our bodies won’t know when to expect sleep.

Our circadian rhythms are affected by our environment, including the light levels and temperature in our rooms.

When we change those factors, our bodies adjust accordingly. For example, if we move to a colder room, our circadian rhythm adjusts to compensate. To avoid disrupting your circadian rhythm, set your wake-up time and go to bed at the same time every night.

Your body will adjust to this schedule naturally. 

You’ll start feeling sleepy around the same time every night, and your body will respond appropriately.

What Actually Causes Insomnia?

Insomnia affects about 15% of adults at any given time, although it is twice as prevalent among women. It is usually caused by poor quality sleep. People with insomnia tend to wake up feeling tired and groggy.

They experience difficulty falling asleep, staying asleep, or waking up feeling refreshed. Insomnia can occur when there is an underlying health condition, such as depression, anxiety, pain, or heart disease.

Medications like sleeping pills, antihistamines, and decongestants can cause daytime drowsiness.

Final Thoughts

Sleep is essential to our overall wellbeing. Getting enough sleep is just as important as eating nutritious food and getting adequate exercise. Make sure you follow these tips to get better sleep:

1. Get Enough Exercise

2. Eat Well

3. Avoid Caffeine

4. Don’t Watch TV Or Play Video Games Right Before Bed

5. Don’t Have A Late Night

6. No Alcohol Before Bed

7. Keep Noise Down

8. Do Not Use The Computer In The Same Room As Your Bedroom

9. Go To Bed And Wake Up Around The Same Time Every Day

10. Set Yourself Up For Success By Creating A Good Environment

If you struggle to get to sleep and stay asleep, some tips above should help to resolve the issue, so we hope that the thorough insight into each of these problems in our article all about insomnia, can be of use to you!

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About the author

Easy Sleep Guide

We are a group of individuals who have a fascination, with the world of sleep and dreams. Our website and social media community were created with the purpose of educating and informing our audience about every aspect of sleep. We cover everything from tips to the advancements in sleep technology. Our team, consisting of real life experts works tirelessly to curate top quality content that offers an understanding of sleep related topics. We take pride in being your trusted source, for all things related to sleep providing insights and knowledge to help you achieve an revitalizing sleep experience.

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