Throughout the day, feeling tired every day, it is almost so common. Long -term working hours, endless screen time, and daily stress can throw your body out of balance, allowing you to become physically mentally restless. And when there is time to sleep at the end, your brain runs through tomorrow’s two-two list while your body struggles to relax. This is a disappointing cycle – you get tired throughout the day, but sleep does not come easily at night. This may indicate your body that your sleep cycle is track.
If you often get tired throughout the day and still toss and turn at night, there is a possibility that you are inadvertently making some common sleep mistakes, internal medical expert Dr. Manjusha Aggarwal says. These bad sleep habits can disrupt your circadian rhythm and invite constant fatigue and anxiety in your life.
Bad sleep habits
There are 10 habits here that can disturb your sleep at night, so that you are feeling tired throughout the day:
1. Screen use long
Sticking to your screen until gold? Blue lights from phone, laptop and TV are quietly ruining your sleep cycle. It confuses the clock of your inner body, making it difficult to sleep and sleep. A study in the Journal of Family Medicine and Primary Care found that using screen for more than 6 hours daily is associated with poor sleep quality, day time fatigue, sleep and low concentration. And yes, interrupted sleep can also throw digestion. So, switch to Dim Lights one hour before bed and keep a consistent sleep time.
2. Heavy dinner
By late night, biping can relax your soul, but it is an unhealthy habit to your stomach. Eating a heavy food at bedtime can trigger acid reflux and overload your digestive system, making it difficult to sleep. Your body ends to work overtime when it should be curved down. Try to have a light dinner at least 2-3 hours before hitting the bed.
3. Excessive consumption of caffeine
Love your late evening chai or coffee? Perhaps it is that you are tossing and turning at night. A study published in Sleep Medicine Review found that caffeine can reduce the total sleep time of about 45 minutes and sleep efficiency by 7 percent. It stimulates your nervous system, delays melatonin release (your sleep hormone), and leaves your body very cautious to relax. Cut the caffeine at least 6 hours before sleeping.
4. Enhance your stress
Ignoring stress does not disappear, but it just makes it difficult to sleep. Anxiety and overthinking can activate your brain at night, making it difficult to fall or sleep. Instead of suppressing stress, try to talk out, ordered it out. So that you feel relieved and relaxed at night.
5. Drinking or smoking before bed
Drinking alcohol at the time of your bedtime and smoking may seem as they help you relax, but it is vandalizing your sleeping cycle. Alcohol can initially dry you, but it interrupts the RAM (rapid eye movement) – the platform where real comfort is. On the other hand, nicotine is a stimulant. This can increase your heart rate and maintain your brain when it should be reduced.
6. Late workout
Exercise is great for sleep, just not very close to sleeping. A study in Cureus found that acute or prolonged evening workouts negatively affect the quality of sleep. The body remains very energetic, your heart rate remains high, and the bottom takes curved time. Instead, try the morning or early evening workouts.
7. Long nap during the day
Do you take a nap of 1-2 hours afternoon? If yes, it will not help. Long or irregular naps can mess up with your inner clock. Keep your nap low between 20-30 minutes and avoid them after 5 pm.
8. Drink too much water at night
Hydration is important, but just before the bed, the water moves to one thing – breaks in the middle of the night. This hinders your deep sleep cycles. Spread your water intake throughout the day and cut it back after dinner.
9. Irregular sleeping schedule
Are you sleeping and waking up in random hours? Well, your body hates it. An irregular sleeping schedule confuses your circadian rhythm, it becomes difficult to sleep when you really want. Weekends also stick on a certain gold time on the weekend.
10. Bright light at night, no sun in day
Artificial lights at night, especially white and blue light, trick your brain to think that it is day time. Meanwhile, there is not enough sunshine in the morning, melatonin can also bother production. Get some sun contact during the day, and reduce the lights after sunset to improve your sleep cycle.
