6 Things You Should Avoid Doing in Bed to Improve Your Sleep Quality
Sleep is a crucial bodily function, but for many, achieving a restful night’s sleep remains a challenge. Insomnia affects millions of people and can be caused by a variety of factors. While there is plenty of advice on what to do to improve sleep quality, there are also actions that should be avoided. Here are six tempting activities to refrain from if you find yourself waking up in the middle of the night.
1. Don’t Check Your Clock
Checking the time, especially on a bright digital display, can cause distraction and stress, making it harder to fall back asleep. Avoid the temptation to calculate how many hours remain until waking up.
2. Don’t Sit Up
When you wake up during the night, try to resist the urge to sit up. Remaining reclined is better for preserving your sleep cycle, as sitting up can increase alertness and disrupt the ease of falling back asleep.
3. Don’t Check Your Phone
The blue light emitted by phones and screens can confuse circadian rhythms and make it challenging to transition back to restful thoughts. Engaging with social media platforms can exacerbate the issue.
4. If You’re Generally Healthy, Try Not To Get Up To Pee
While getting up to pee is essential for some, it can signal wakefulness to the brain, hindering the process of falling back asleep. If you can resist the urge to get up, it may help improve your sleep quality.
5. Don’t Wake Up Your Partner
If you find yourself wide awake in the middle of the night, try to prioritize your partner’s sleep. Avoid turning on lights or making noisy movements that might disturb their rest.
6. Don’t Toss And Turn
Resist the impulse to fidget and move around. Unnecessary movement disrupts the natural relaxed state of muscles during sleep, making it challenging to return to a comfortable position.
In addition to avoiding these actions, there are also other strategies to improve sleep quality, such as establishing a sleep ritual, de-stressing before bedtime, and creating a comfortable sleep environment. By being mindful of tempting activities to avoid and implementing helpful strategies, you can improve your sleep quality and overall well-being.
