by The word habit comes from the Latin habitus which translates as ‘way of being, external appearance’. About habits there are many phrases, which, although they sound like box expressions, can help to understand the importance of these.
For example, in his book the power of habitJack Hodge points out that up to 90 percent of daily behaviors are based on habit.
“We all have good and bad habits… The only way to make a real change in our lives is to make a real change in our habits. The good news is that we can learn to change bad habits and establish good habits that will make us more successful. Almost everything we do every day, every day, is simply habit”, adds the author.
And yes, it may sound inspiring, but this change to achieve a restful sleep and to feel comfortable with sleep can be achieved starting from identifying what needs to be changed. In this sense, the portal Expansion list 10 habits that may be causing insomnia. It should be noted that, although they are generalities, particular cases may be found that require further analysis.
1. Falling asleep watching TV
They maintain that having the television in the room is not recommended because it emits bright lights and sound can affect the brain, preventing it from entering a state of deep REM sleep. “That is, you will not feel renewed because you will never enter the healing part of your dream,” they specify.
2. Sleeping with cell phones and computers near the bed
Although they are devices that are highly incorporated into nighttime habits, both emit a light that will alter the rhythm of the circadian clock, “which means that the body will not produce the melatonin that will help you fall asleep,” they explain from the Mexican newspaper.
3. Not maintaining a nightly routine
If you are one of those who choose the night to watch that movie or series that you have among your leisure time earrings, it is best that you opt for evening hours.
Staying up late to watch a movie or episodes of a series means sleeping a few hours less. If this becomes a habit, the body will suffer and begin with disturbances that could later cause insomnia.
4. consuming too much caffeine
In some bodies, caffeine keeps the body awake, so they advise that “part of a good nighttime routine should include non-caffeinated beverages after 4:00 pm, although eliminating them entirely would be more helpful.”
5. Having a bedroom that is too warm
They point out that several studies have concluded that it is better to sleep in a cool room. “The room temperature should be five to seven degrees cooler at night, which is usually getting used to. In this way, the body will rest better ”, they affirm.
6. Drink alcohol to sleep
Although drinking alcohol before bedtime is thought to help you fall asleep and rest better, it could be counterproductive. “Alcoholic beverages can cause sleep to be shortened or you can’t sleep because it could easily excite your nervous system,” they clarify.
7. Exercise at night
While it may work for some people, it may not for others. This happens because when you exercise your heart speeds up and releases endorphins that stimulate it instead of relaxing it. “Despite the fact that the body gets tired, the brain is fully awake and can make it difficult to sleep,” they argue.
8. Do not self-medicate to sleep
They say that sleeping medications would be masking the real problem, since the body could become dependent. “The best thing to do is to try herbal treatments or natural options such as meditation,” they add.
9. Eating too late
This creates a restless night’s sleep, as overeating can make you feel bloated or have indigestion. “What is recommended is to allow at least four hours to pass between the last meal and sleep so that the food is digested by your body,” they specify.
10. Not having the right clothes to rest
Finally, it must be taken into account that everything in the bed, from mattresses, pillows and even blankets, influence rest.
