Five habits contributing to poor sleep quality

While sleep is fundamental when it comes to physical and mental health, some of us are struggling when it comes to achieving a good quality of sleep.

Sleep quality is defined as an individual's self-satisfaction with all aspects of the sleep experience.

Here are things that you may knowingly or unknowingly be doing that may ruin your sleep quality:

1. Drinking coffee in the evening

Caffeine found in coffee is a wonderful tool that can help us keep awake, but it can have severe consequences on your sleep cycle, especially when consumed at night.

One is advised not to consume coffee at least three to six hours before sleep time, this will allow your body to properly shut down and relax.

Having a glass of water before bed is also advised.

1. Using screens

Wheather you are transnighting watching a movie on Netflix, or checking social media on your phones.

Devices, like televisions, computer monitors, and smartphones, emit blue light. This light ruins your sleep by keeping your mind in an active state.

By being in an active state, you may experience restlessness and declining sleep quality. Even though blue light may not affect how fast you fall asleep, it can affect the quality of your sleep cycle.

1. Eating or overeating before bed

Most of us are culprits of having supper and immediately retiring to our beds.

If you are wondering if eating too much can keep you awake at night, well the answer is a straight yes.

This is because as your body gets ready for bed, digestion slows. As a result, food can stay in the stomach longer.

This can potentially cause issues that will keep you awake like acid reflux and can make it uncomfortable to sleep.

1. Sleeping any time

Taking mid-day naps is great for adults and studies have shown they can help boost memory, improve job performance, lift your mood, make you more alert, and ease stress.

However, experts recommend taking naps of at least 10 to 30 minutes. Having a strict sleep schedule helps keep your sleep rhythm in check.

Our brains like to follow a routine, which is strengthened by habits. By following a set sleeping schedule, your brain will know when it’s time to settle down for the day.

1. Skipping shower

We all know the joys of taking a warm shower after a long day of work. The hot water washes over you, relaxing you as your neck loosens and your shoulders drop.

This soothing warmth can help in putting our mind at ease and our day behind us.

Outside scientific reasons, a shower can be another habit in your routine, signalling to your brain that it is time to sleep.

Without proper sleep, conditions like insomnia, diabetes, depression and irritability will be part of your routine, so treat your sleep as important, if not more important, than your work life.