Not getting a good night’s rest may have a lot to do with the activities you participate in while you are awake.
Healthline lists and explains a few signs of sleep schedule sabotage.
Pre-bed snacks
The following foods can negatively affect your sleep, especially when eaten at night:
- Caffeine
- Chocolate
- Saturated fat
- Sugar
A 2016 study also revealed that diets low in fibre and high in saturated fats and sugar can also be the cause of the problem.
Instead of snacking on the above, try these foods that are high in healthy fats to help you get that much-needed rest:
- Avocado
- Cheese
- Chia seeds
- Fish
- Full-fat milk
- Walnuts
- Yoghurt
Evening exercise
Although exercise has been shown to improve sleep quality, it all depends on what time of the day you do it as it can have an impact on your circadian rhythm. According to a 2019 study, exercising at 07h00 or between 13h00 and 16h00 could make you sleepy earlier in the evening, whereas exercising between 17h00 and 22h00 can delay your body clock.
Long daytime naps
Sleep health specialist Victoria Wildhorn states that one should keep daytime naps brief. “If your nap is long enough for you to fall into a deep sleep, it’ll be harder to wake up from the nap and harder to fall asleep that night.”
Regarding the ideal amount of time to nap, sleep psychologist Samina Ahmed Jauregui states, “Time-limited naps of 15 to 20 minutes can be refreshing and improve daytime productivity,” Jauregui says. “Long naps or naps taken too late in the day (after 15h00) can reduce your sleep drive and make it harder to fall or stay asleep.”
Hot sleeping space
Samina explains that body temperatures rise as we get deeper into our sleep. “A warm sleep environment is likely to feel uncomfortable and interrupt the sleep cycle with frequent awakenings or restless sleep.” If this is the reason for your sleepless nights, try opening a window for that cool, evening breeze or use a fan to cool down your sleep space.
Also see: How to go green in your kitchen
