Sleep is a natural process which exists to come naturally and passively without you putting in any external energy. But people usually develop a lot of habits and behaviors that interfere with this natural process.

Below is a list of some examples of sleep unfriendly behaviors.

Post-dinner coffee

Caffeine is present in many drinks like tea, chocolate, soda and energy stuff. It is high in coffee. Taking coffee after dinner can ruin your sleep and keep you awake late into night.

Alcohol nightcap

While alcohol can make you drowsy, it interferes with deep sleep. Deep sleep is important and without it you can not feel rested and refreshed. It is also important for memory and brain functioning. Alcohol can help you fall asleep, but let you wake a few hours later with fragmented sleep.

Browsing the net

Mobile , laptop and screens expose you to too much artificial light. This can be bad for your sleep. And furthermore, the blue light on laptops and smartphones are particularly detrimental to sleep. The same holds to TV, especially if you keep close to it. To save your sleep you should turn off all bright screens 2-3 hours before your time for bed.

Naps

It feels great to get a post-midday little shut-eye. But naps after 3 p.m. can profoundly affect your ability to sleep during the night. No naps no coffee is a good strategy here. If you feel too drowsy then a splash of cold water or a brisk short walk can get you fueled again.

Heat

When it’s hot in your bedroom it becomes difficult to fall asleep and the sleep quality is hurt too. Humidity can add to the damage. So if you want a good restful night sleep you have to stay cool, just like many other things in life.

Eating Close to Sleep Time

A big meal or snack just before sleep could affect sleep quality. It can charge up your metabolic system and get your brain on the go, which could result in many things like indigestion and nightmares. It is better to take your dinner 2-3 hours before bedtime.

Certain Drugs

Some drugs can affect sleep. If your doctor told you to take a medication before bed then you should. But some prescribed medications and some OTC drugs are loaded with stimulants or maybe REM-sleep suppressants. Check with your doctor if you have sleep problems arising after taking some meds. Don’t ever stop a prescribed medications or change it by yourself.

Missing Exercise

Generally, exercise improves sleep and boosts up mood. It reduces anxiety and brings relaxation on. It also good for setting a regular pattern of sleep and wakefulness by helping fix the circadian rythm

Late Exercise

Exercise close to bedtime can disturb your sleep. It increases the arousal and alert. This doesn’t happen to everyone but if you find it describing you, try not to do any workout within 3 hours of going to bed.

Neglecting Mental Health

Sleep is disturbed almost in every mental health issues. Conditions like depression, anxiety and bipolar disorders , as well as substance use, call all ruin sleep. Having a mental health issue is not necessary getting a formal diagnosis, it could be just a hard time in your life like losing a job or breaking up with a partner. Whatever is the cause, don’t neglect it and seek help from your doctor or counselor.

Worrying

worrying about everyday activities and what to do tomorrow can keep you alert and awake during the night. It is better to allocate a worry time everyday for such concerns. It is also helpful to write down a to-do-list before you go to sleep. Writing a list can ease your mind and give answers to your concerned part and let you sleep. Keep a pen and a pad at your bedside so if anything jumps into your mind during the night you would be able to pass it to the list and free your mind.

Arguing After supper

Arguments, particularly difficult or angry ones, can increase your alertness a lot. Doing it late at night can increase your blood levels of specific hormones that can keep you awake. Delay hard talk to day hours, and reserve evenings for soothing habits like reading a novel or a book, listening to music or relaxation exercise. Other activities like a warm bath/shower or stretching workout might help you wind down after a tough discussion.

Drinking Too Much Water before bed

Water is important and you should drink enough amount to keep you hydrated but not excessive amounts that could interrupt your sleep with recurrent toilet breaks during the night. So it is better to spread the amount of water you drink over day and not to gulp it down all just at night.

Compensating Missed Sleep

You cannot make up for missed sleep, it does not work that way. So don’t try to oversleep during the weekend. It will only disturb your circadian rhythm. Sleep just as much as you need. It is better to keep regular times of sleeping and waking up throughout the week, including weekends and holidays. This will keep your regular cycle and improves your sleep.

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