If you have trouble sleeping through the night then some of your pre bedtime behaviors may be to blame. If you’re one of those people who get 7-9 hours of sleep each night, but still feel exhausted in the morning, this could be because of your behaviors as well. Look over the following list and see whether or not you’re guilty of doing some of these sleep-impairing actions and check out the ways to help.
1. Eating Too Close To Snooze Time
Even if you are able to fall asleep right after you have a late night meal, doing so can be messing with your sleep patterns. Get this- eating meals and snacks late at night can keep your body from cooling down when you’re sleeping and can raise your insulin levels. This in turn can decrease the amount of melatonin that gets released when you sleep, so you’re not getting as good of a snooze. To counter this, make sure to stop eating three hours before bedtime.
2. Sleeping With Too Much Light
If you’re sleeping with too much light, you could be hurting the quality of your sleep. This hindering light can include light emissions from your electronic devices as well as the bright light from your bedroom lamp. Even a tiny amount of light can interfere with the release of growth hormones and the hormones melatonin and serotonin. Cortisol levels stay extremely elevated when we are around too much light, making it hard to even fall asleep. So make sure to sleep in a pitch black room and place your electronic devices far away from you.
3. Exercising Too Late At Night
If you’re working out late at night, especially doing cardio, then you are raising your body temperature and preventing the release of melatonin. Working out too late can also make it hard for you to fall asleep because your cortisol and dopamine levels are high.
Remember to consult your physician or chiropractor before taking any health advice
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