Sleep is the foundation of good health, but millions of people unknowingly sabotage their rest every night. Leading sleep doctors, neurologists, and psychologists have shared the most common bedtime mistakes that damage your body and brain. Some of them might truly surprise you.
1. Lying in Bed While Awake
If you haven’t fallen asleep within 20–30 minutes, don’t force it. Get up and do something calming in another room. Staying in bed trains your brain to associate your bed with frustration, not sleep.
2. Stimulating Reading Before Bed
Gripping books or articles can over-activate your brain. Choose something light or relaxing instead — your sleep will thank you.
3. Overexhaustion Doesn’t Equal Better Sleep
Extreme fatigue may cause nightmares or panic attacks. Give your brain enough downtime before bed. Avoid working or overstimulating activities close to bedtime.
4. Hot Showers Before Sleep
A hot shower may raise your blood pressure and delay sleep onset. Instead, shift your shower time to earlier in the evening.
5. Waking Up at Night? Don’t Check the Clock
It’s normal to wake up briefly at night. Avoid checking the time — it triggers anxiety. If you can’t fall back asleep, get up and try light, non-stimulating activities.
6. Ignoring Sleep Apnea
Untreated sleep apnea can lead to severe heart problems. Always follow CPAP therapy if prescribed. Lack of nighttime oxygen affects your entire body.
7. Racing Thoughts Before Bed?
Write them down. Keeping a "worry journal" helps calm your mind and prepare you for deep rest.
8. Hot Bath, Not Hot Shower
Unlike a hot shower, a hot bath can promote deep, restful sleep. However, consult your doctor if you’re on medications like antidepressants that may affect sleep stages.
9. Side Sleeping Is Best
Especially if you suffer from respiratory issues, side sleeping can improve lung function and sleep quality.
10. Restless Legs Syndrome (RLS)
A light leg massage may help. Avoid screen time and mental activity before bed. Consider iron level testing and talk to your doctor about treatment options.
11. Chronic Sleep Deprivation Is Dangerous
Getting less than 7 hours per night increases the risk of heart disease, diabetes, obesity, cognitive decline, and emotional instability.
12. Keep Naps Short
Limit daytime naps to 10–15 minutes. Longer naps can make you feel groggy rather than refreshed.
13. Trouble Sleeping at Night, But Not During the Day?
You might have a disrupted circadian rhythm. Morning light exposure and melatonin supplements can help — but always seek professional advice first.
14. Weight and Sleep Position Matter
If you have sleep apnea, avoid back sleeping and consider oral devices or surgical options. Always consult a certified sleep specialist.
15. Ideal Sleep Duration Is Individual
Go to bed when you’re sleepy and wake naturally. That’s the best way to understand your personal sleep needs.
Source: Yahoo Health, National Sleep Foundation, Mayo Clinic
Previously on Natural World 50: Top Foods to Strengthen Your Bones
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