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6 common mistakes that may affect sleep quality

Sleep is an integral part of one’s health. Yet, between 50 and 70 million people suffer from sleep or wakefulness disorders, and more than a third of the population reported getting less than 7 to 9 hours of sleep each night, the recommended amount of sleep for healthy adults. Sleep is often overlooked for work, leisure, travel, or other factors. Fortunately, there are ways to improve sleep quality by avoiding these six common sleep mistakes:

Not having a consistent bedtime
While some people are comfortable with changing sleep schedules daily, most people find adjusting difficult. Setting a consistent bedtime routine can help the body’s internal body clock build a strong sleep-wake cycle, contributing to improved sleep quality as well.

Failing to set a bedtime/unwinding routine
When assessing sleep physiologically, researchers report a slowing down of brain wave activity, heart rate, breathing, body temperature, and more. Setting an unwinding routine can help reach this stage. To achieve this, you can engage in reading, listen to relaxing music, take a warm shower, or do light stretching. It is also advisable to avoid vigorous exercise just before bed and have a 2-hour gap between your last meal and bedtime.

Having a poor sleep environment
While sleeping, the environment needs to be conducive to sleep. This includes having a dark, quiet, comfortable, and safe bedroom that maintains one’s ideal sleeping temperature. Based on your preferences, having the right pillows, quilts, and mattresses can also greatly impact sleep quality. Make sure all electronic devices are put away, such as phones, tablets, laptops, or TVs, or leave them outside the bedroom, to avoid any distractions.

Taking too many naps
Long daytime naps can interfere with long-term sleep quality. If you are keen on napping during the day, it is advisable to keep them short (under 20 minutes). Naps that last longer than an hour can make you feel groggy, impacting your mood significantly.

Excessive caffeine intake throughout the day
Around 85 percent of citizens have at least one caffeinated beverage per day. While one or two cups of coffee in the morning may not severely affect your sleep, intake of excessive caffeine too close to bedtime can affect sleep quality. Caffeine is a stimulant that blocks sleep-inducing chemicals in the brain and increases adrenaline production. Having caffeinated beverages such as tea, coffee, soda, or energy drinks in the late afternoon or evening can negatively impact sleep quality, as it takes about 6 hours for the body to eliminate all the caffeine. Try to limit your caffeine intake to mornings only.

Worrying about sleep too much
Sleep is a voluntary phenomenon. While avoiding certain habits can improve sleep quality, fretting about it tends to have an adverse effect. Take small steps every day to improve your sleep habits, and find a balance that works best for you.

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