Sleep-disrupting habits and supplements

Leestijd: 3 minuten

A habit is something we often unconsciously do again and again. How you walk up and down the stairs, how you greet someone on the phone, or what you do before bed. What you do before going to sleep affects your sleep quality. Having habits that promote your sleep helps you. But if your habits have a negative effect on your sleep, you might want to adjust them. There are quite a few factors that influence your sleep.

Artificial light

Phones, laptops, TVs, and tablets all emit light that can affect your hormone balance. But even your lights at home disrupt your biorhythm. Light reduces melatonin production, a hormone you need to fall asleep and stay asleep. If you produce melatonin too late, you might not have enough for a good night's rest. You might wake up several times a night. You can switch to candles a while before bed instead of bright lights, do a puzzle, or read a book.

Alcohol and caffeine

A glass of wine in the evening can help you fall asleep faster, which might make it seem appealing if you want to sleep well. However, alcohol also reduces the quality of your REM sleep; you sleep less deeply, meaning you recover less effectively throughout the night. Caffeine has an invigorating effect during the day but can disrupt your rhythm in the evening. You can at least reduce this by not drinking coffee after 2 PM.

Too little exercise

If you have a lifestyle with little daily movement and, for example, a lot of sitting, it can affect your sleep quality. Exercise helps reduce stress, for instance. 30 minutes of exercise a day is already great! You can also move for 1 minute every hour; set an alarm and do jumping jacks, lunges, or squats.

Worrying

Thinking, overthinking, brooding... it keeps many people awake. In the evening, certain situations sometimes seem worse, you have time to think, and you lie there keeping yourself awake. You can, for example, quietly read a book or meditate, so you get tired but don't have the mental space to dwell on all sorts of situations.

Irregular sleep times

When you sleep very irregularly, your body cannot get used to a sleep rhythm. With a rhythm, you fall asleep more easily and wake up more easily. It's an investment, but the results are worth it! Set an alarm to go to bed, ensure a good evening routine, and get up immediately when the alarm rings (yes, even on weekends). It's worth it if you have trouble sleeping and waking up!