{"id":3254,"date":"2019-07-23T17:25:51","date_gmt":"2019-07-23T17:25:51","guid":{"rendered":"https:\/\/bettersleep.org\/?p=3254"},"modified":"2019-07-23T17:25:51","modified_gmt":"2019-07-23T17:25:51","slug":"5-bad-sleeping-habits-to-break-immediately","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/5-bad-sleeping-habits-to-break-immediately\/","title":{"rendered":"5 Bad Sleeping Habits to Break Immediately"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-large wp-image-3259\" src=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/07\/BadSleepHabits_BetterSleepCouncil-1030x688.jpg\" alt=\"Break bad bedtime habits\" width=\"1030\" height=\"688\" \/><\/p>\n<p>You\u2019re tired of being tired. We get it. Plenty of people notice the effects of poor sleep \u2013 everything from inability to concentrate to irritability to weight gain \u2013 yet they don\u2019t know where to begin to reverse the cycle of poor sleep. Take a look at your bedtime routine: You may be ruining your chances for sleeping soundly before your head even hits the pillow.<\/p>\n<h4><span style=\"font-size: 14pt;\"><strong>Bad Bedtime Habit #1: Bingeing before Bed<\/strong><\/span><\/h4>\n<p>No, we\u2019re not talking about watching your favorite show nonstop (we\u2019ll get to that in no. 5), we\u2019re talking about dinner \u2026 and dessert \u2026 and nighttime snacks. Your body needs time to digest all that food before you lie down, otherwise you\u2019re likely to have indigestion and heartburn, which can interfere with sleep. Why? When your stomach is really full, acid can creep into your esophagus (hello, heartburn). Lying down compounds the problem since gravity isn\u2019t there to aid in keeping the stomach acid in place.<\/p>\n<ul>\n<li><strong><em>Break the habit<\/em><\/strong><strong>:<\/strong> Try to eat dinner <a href=\"https:\/\/bettersleep.org\/better-sleep\/top-15-better-sleep-tips\/\">2 to 3 hours<\/a> before you go to bed.<\/li>\n<\/ul>\n<h4><span style=\"font-size: 14pt;\"><strong>Bad Bedtime Habit #2: Overdoing the Nightcaps<\/strong><\/span><\/h4>\n<p>Sorry. It\u2019s just not true that consuming alcohol before bed helps you sleep better. While alcohol may make you feel drowsy, numerous studies point out that it disrupts your ability to go into and remain in a <a href=\"https:\/\/bettersleep.org\/sleep-extras\/stages-of-sleep\/\">deep, restful sleep state<\/a>.<\/p>\n<ul>\n<li><strong><em>Break the habit<\/em><\/strong><strong>: <\/strong>Try limiting your <a href=\"https:\/\/bettersleep.org\/better-sleep\/top-15-better-sleep-tips\/\">alcohol consumption<\/a> to the early evening (or not at all). Beyond this time, your body won\u2019t be able to digest it before you hit the sack and you\u2019ll be disrupting your ability to snooze. (Nix coffee or other caffeinated drinks in the evening too, because they stimulate your body and keep you up.)<\/li>\n<\/ul>\n<h4><span style=\"font-size: 14pt;\"><strong>Bad Bedtime Habit #3: Working up a Sweat before Bed<\/strong><\/span><\/h4>\n<p>Rigorous exercise, like taking a long run before you snooze, can make it <a href=\"https:\/\/bettersleep.org\/blog\/sleep-athletic-performance\/\">difficult to sleep<\/a>. Intense exercise raises your body temperature and triggers the release of endorphins, plus it can raise levels of cortisol. Any other time of day, no problem. In fact, people who exercise regularly report sleeping better. But your core body temperature needs to go down for you to sleep well. And all those endorphins bouncing around in your brain may keep you buzzing, making it harder to unwind and fall asleep.<\/p>\n<ul>\n<li><strong><em>Break the habit<\/em><\/strong><strong>: <\/strong>Hey, exercising is good for you so keep it up. Just save the heavy-duty workouts for at least 1 to 2 hours before bedtime. You might also consider exercises you can weave into your bedtime routine that will help you unwind, like <a href=\"https:\/\/bettersleep.org\/blog\/yoga-positions-for-better-sleep\/\">yoga or easy stretching<\/a>.<\/li>\n<\/ul>\n<h4><span style=\"font-size: 14pt;\"><strong>Bad Bedtime Habit #4: Giving in to Your Inner Night Owl<\/strong><\/span><\/h4>\n<p>It\u2019s tempting to stay up an hour or two thinking you can get more done that way. But sliding into the habit of going to bed later and later can have disastrous results on your health. Night owls not only sleep less, but may be at a greater risk for developing poor eating habits and diseases like type 2 diabetes and heart disease.<\/p>\n<ul>\n<li><strong><em>Break the habit<\/em><\/strong><strong>:<\/strong> Get into a <a href=\"https:\/\/bettersleep.org\/better-sleep\/how-to-sleep-better\/\">sleep routine<\/a>. This can be a hard one, especially for diehard night owls, but try to stick to the same bedtime and wake-up time every day (yes, weekends too). Your body will thank you. Ease into this routine by going to bed 15 minutes earlier for a week and rise 15 minutes earlier. Keep up this strategy until you\u2019ve reached your desired bedtime.<\/li>\n<\/ul>\n<h4><span style=\"font-size: 14pt;\"><strong>Bad Bedtime Habit #5: Sleeping with Your Screen<\/strong><\/span><\/h4>\n<p>Your smartphone is part of your life. It\u2019s your newscaster, travel planner, organizer, entertainer, alarm and more all rolled into one. Yet your brain is wired to react to what it sees on the screen. It acts as a stimulant, as opposed to helping lull you to sleep. That one last check of your email before bed? That sends your brain into problem-solving mode, not sleep mode. And <a href=\"https:\/\/bettersleep.org\/blog\/the-negative-effects-of-using-led-and-blue-lights-at-night\/\">the light from those screens<\/a> can negatively impact your sleep too, again signaling to your brain it\u2019s still time to be awake, as opposed to releasing sleep-inducing hormones.<\/p>\n<ul>\n<li><strong><em>Break the habit<\/em><\/strong><strong>:<\/strong> Pay attention to your screen time before bed. Try to avoid checking your phone once you\u2019re in bed. Instead, try <a href=\"https:\/\/bettersleep.org\/blog\/five-expert-tips-to-sleep-like-a-kid-again\/\">reading a book<\/a> (an actual book, not one on your phone) before bed. Still having trouble resisting the urge to check your phone? Consider keeping it in another room and using an old-fashioned clock as your alarm instead.<\/li>\n<\/ul>\n<p>These five tips can easily help you improve your sleep habits, but remember, the foundation for a great sleep routine is a great mattress. If your current one is giving you aches and pains when you wake up every morning, you may want to consider <a href=\"https:\/\/bettersleep.org\/mattress-education\/replacing-a-mattress\/\">purchasing a new one<\/a>.<\/p>\n<p>Time to spill \u2013 what\u2019s your worst bedtime behavior? Tell us your dirty sleep secrets on social media using #MyBadBedtimeHabit.<\/p>\n<a class=\" inline-tweet-click\" href=\"#\" onclick=\"inline_tweet_sharer_open_win('https:\\\/\\\/twitter.com\\\/intent\\\/tweet?url=https%3A%2F%2Fbettersleep.org%2Fwp-json%2Fwp%2Fv2%2Fposts%2F3254%2F&text=%0ADon%3Ft+ruin+your+chances+for+a+good+night%3Fs+rest+before+your+head+hits+the+pillow%21+Here%3Fs+the+top+5+bad+bedtime+behaviors+from+%40BetterSleepOrg+and+how+to+stop+doing+them.+%23BSCSleepTips%0A+');\" title=\"Tweet This!\">\nDon\u2019t ruin your chances for a good night\u2019s rest before your head hits the pillow! Here\u2019s the top 5 bad bedtime behaviors from @BetterSleepOrg and how to stop doing them. #BSCSleepTips\n<\/a>\n<p><strong><em>Sources:<\/em><\/strong><\/p>\n<ul>\n<li><em><a href=\"https:\/\/www.verywellhealth.com\/the-10-worst-ways-to-ruin-your-sleep-3014992\">https:\/\/www.verywellhealth.com\/the-10-worst-ways-to-ruin-your-sleep-3014992<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.webmd.com\/sleep-disorders\/healthy-sleep-habits\">https:\/\/www.webmd.com\/sleep-disorders\/healthy-sleep-habits<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.healthywomen.org\/content\/blog-entry\/5-things-sabotage-your-sleep\">https:\/\/www.healthywomen.org\/content\/blog-entry\/5-things-sabotage-your-sleep<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.nytimes.com\/2019\/06\/05\/style\/self-care\/waking-up-at-4-am.html\">https:\/\/www.nytimes.com\/2019\/06\/05\/style\/self-care\/waking-up-at-4-am.html<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/\">https:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.spring.org.uk\/2009\/09\/how-long-to-form-a-habit.php\">https:\/\/www.spring.org.uk\/2009\/09\/how-long-to-form-a-habit.php<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/well.blogs.nytimes.com\/2011\/09\/05\/really-the-claim-to-reduce-heartburn-dont-eat-four-hours-before-bed\/\">https:\/\/well.blogs.nytimes.com\/2011\/09\/05\/really-the-claim-to-reduce-heartburn-dont-eat-four-hours-before-bed\/<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.webmd.com\/heartburn-gerd\/triggers#1\">https:\/\/www.webmd.com\/heartburn-gerd\/triggers#1<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4425165\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4425165\/<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.health.com\/sleep\/sex-benefits-sleep-study\">https:\/\/www.health.com\/sleep\/sex-benefits-sleep-study<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\">https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.sciencedaily.com\/releases\/2018\/11\/181130111623.htm\">https:\/\/www.sciencedaily.com\/releases\/2018\/11\/181130111623.htm<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.health.com\/sleep\/health-risks-night-owl?slide=513050#513050\">https:\/\/www.health.com\/sleep\/health-risks-night-owl?slide=513050#513050<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.huffpost.com\/entry\/effects-of-screen-time-on_b_11407544\">https:\/\/www.huffpost.com\/entry\/effects-of-screen-time-on_b_11407544<\/a><\/em><\/li>\n<\/ul>\n<p><span style=\"font-size: 8pt;\">This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trouble falling asleep? You might have one of these five common bad bedtime behaviors. Learn how to kick the habit and get back to sleep with these tips. <\/p>\n","protected":false},"author":3,"featured_media":3256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[158,159,6,160,161,162,163,7,145],"class_list":["post-3254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-alcohol","tag-bedtime-sleep-habits","tag-better-sleep","tag-eating-before-bed","tag-exercising-before-bed","tag-food","tag-screens","tag-sleep","tag-sleep-habits"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Bad Sleeping Habits to Break Immediately - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"description\" content=\"Do you have bad bedtime behavior? The experts at Better Sleep Council review 5 bad sleeping habits to break immediately so you can get back to sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bettersleep.org\/blog\/5-bad-sleeping-habits-to-break-immediately\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Break Your Bad Bedtime Behaviors\" \/>\n<meta property=\"og:description\" content=\"Are you ruining your chances for good sleep before you even lie down?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bettersleep.org\/blog\/5-bad-sleeping-habits-to-break-immediately\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BetterSleepOrg\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-23T17:25:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/07\/BadSleepHabits_BetterSleepCouncil_Facebook.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Josh Farmer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Break Your Bad Bedtime Behaviors\" \/>\n<meta name=\"twitter:description\" content=\"Don\u2019t ruin your chances for a good night\u2019s rest before your head hits the pillow! 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