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12 Worst Mistakes Bad Sleepers Make

Oct 27, 2020
Courtesy of Kovert Creative

Your alarm goes off…but it feels like you haven’t slept at all. You’ve been tossing and turning all night, not getting the deep REM peaceful sleep your body needs. You need to get out of this cycle. Here are the mistakes you’re probably making (and the sleep remedies you need to fix them):

  1. Having a random bedtime. I know it’s tough, but you need to set a bedtime and be consistent. Going to bed at 9pm some nights and 2am other nights will completely throw off your natural circadian rhythm. Maintaining a sleep schedule will teach your body to sleep soundly every night. Whenever you need to shift your schedule, let your body adjust gradually by moving your bedtime one hour each night. To find out the ideal time for YOU to sleep and wake up, check out this article

2. Eating right before bed. It’s tempting to eat late at night, especially when you’re caught up with work or other activities in the evening. Unfortunately, eating a big meal can negatively impact your sleep quality and even wake you up repeatedly during the night. The best solution is to stop eating at least three hours before going to sleep so your stomach has plenty of time to digest and start feeling sleepy. For more details about how digestion may be affecting your sleep quality, go here

3. Cozying up under heavy blankets. Having too many thick blankets on your bed results in night sweats, which make you feel like you didn’t sleep enough. Choose lighter blankets instead and create a comfortable, cool environment in your bedroom. Other benefits of sleeping in a cool room include increasing your metabolism, decreasing your risk of disease, and producing more natural melatonin in your body, as well as more you can find here

4. Consuming caffeine after 2pm. Maybe you’ve heard of the dangers of evening caffeine, but you haven’t been willing to give up your afternoon coffee boost. If you’re serious about getting better sleep, though, you need to find another way to stay awake when you hit your afternoon slump. This sleep study found “400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime significantly disrupts sleep. Even at 6 hours, caffeine reduced sleep by more than 1 hour.” For a list of healthy, substance-free alternatives to keep you alert in the afternoons and evenings without negatively affecting your sleep, go here.
5. Using your phone in bed. You might be totally wiped out when you get into bed, but as soon as you pick up your phone to check your email or your Instagram feed one last time, your mind will start to wake up. Your phone’s blue light actually persuades your brain it’s daytime—time to be awake. That’s why you need to put your phone away at least one hour before bed, preferably in a place where you’re not tempted to grab it if something pops into your mind. Still not convinced? For more ways your phone is damaging your sleep cycle, read this article.

6. Sleeping alongside your pets. It may seem cold-hearted to kick Fido and Fluffy out of your bed, but it’s just what you need in order to get a better night’s sleep. According to a recent Mayo Clinic study, “Human sleep efficiency was lower if the dog was on the bed as opposed to simply in the room.” No need to shut your pets out completely, however. Dedicate one corner of your room as their space, with cozy beds they love. That way, you’ll still feel their comforting presence—without tossing and turning when they do. Get some inspiration from these super cute dog beds and cat beds.
7. Using bright lights. Having bright overhead lights on when you climb into bed will only confuse your body. To properly prepare yourself for bed, start using soothing lamps or soft tea lights a couple hours before going to bed. Your body will get the message that the day is winding down. If you’re looking for a high-tech light that naturally tells your body when it’s time to sleep and wake up, give The Glow Light a try.

8. Drinking alcohol before bed. Don’t fall for the myth that a glass of wine before bed will make you drowsy enough to sleep easily. On the contrary, late-night alcohol keeps you from attaining deep sleep, makes you dehydrated, and wakes you up periodically throughout the night. One of the best sleep remedies is to cut back on drinking before bed. To learn more about how alcohol affects your sleep, read this article

9. Working in your bedroom. If you spend most of your time at home, you really need to carefully define the different areas of your house. Find a place to work or study that’s NOT your bedroom. Your body needs to know that your bed is the place for resting and sharing intimate moments with your partner. For other ways to make your bedroom a sanctuary, click here.

10. Napping at the wrong time. If you’re a bad sleeper, you might feel the need to grab a nap whenever you can in order to supplement your poor nighttime sleep. You need to be careful about when you nap, however. Dr. John Cline recommends taking a 2PM nap because that’s when the natural low in your circadian rhythm occurs. He suggests taking a shorter nap than a full 90-minute sleep cycle so it’s easy to get up and still possible to fall asleep at your normal bedtime. For more advice about how to use naps as a tool to help rather than harm your nighttime sleep, read this

11. Staying in bed when you can’t sleep. When you have trouble falling asleep at night, don’t just stay in bed stressing about how you have an early meeting in the morning. That will only make you more alert and cause your mind to associate your bed with wakefulness. Instead, leave your bed and find a comfortable chair to sit in while you read a book or listen to soft music. Dr. Luis Buenaver recommends moving out of your bed after about 20 minutes of not being able to fall asleep. This will relax your mind and allow you to start to feel drowsy again. To find additional sleep tips from Dr. Buenaver, go here.

12. Taking sleeping pills instead of using all-natural Hapbee. For many bad sleepers, taking sleeping pills or melatonin has become what feels like the only answer. It’s no secret that relying on daily medication is incredibly hard on your body. That’s why Hapbee’s Sleepy signal is the perfect all-natural solution to sleeplessness. Make it part of your night time routine to help your body and mind unwind from the day and.  Don’t keep making the same mistakes. Order here: https://hapbee.com/ For authentic stories of how bad sleepers like you have attained peaceful sleep using Hapbee, go here.
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