Sleep thieves
3 mistakes keep you awake at night – what to do now
Today, 19.09.2024 | 12:55
You worked hard during the day, managed to get many items on your to-do list done, and fell exhausted into bed late in the evening – you really earned a good night’s rest.
The body needs this too, after all, the cells regenerate overnight, which benefits not only the body but also the brain.
The body always recovers at night
Table of Contents
- 1 The body always recovers at night
- 2 1. Drinking alcohol in the evening
- 3 2. Too high temperature in the bedroom
- 4 3. Not enough sleep
- 5 With these four tips you can sleep better
- 6 What are the common mistakes that disrupt sleep according to “The Sleep Thieves”?
- 7 What are the common mistakes that disrupt sleep according to Dr. Rebecca Robbins?
Table of Contents
Sleep also helps balance hormones, supports memory and plays an important role in muscle regeneration.
But what do you do if you can’t fall asleep and keep tossing and turning in bed?
In fact, this could be due to three mistakes that negatively affect sleep and prevent you from getting a restful night. Sleep researcher Dr. Rebecca Robbins explains.
1. Drinking alcohol in the evening
Alcohol can have a soporific effect, that’s true – it’s not called a “nightcap” for nothing. However, alcohol levels at night can lead to sleep disorders.
More specifically, it can worsen sleep apnea symptoms and delay the onset of REM sleep. However, this phase is the deepest part of the sleep cycle and accounts for around 20 to 25 percent of sleep, making it particularly important for brain regeneration.
In order not to endanger your sleep, you should reduce alcohol consumption to a minimum.
2. Too high temperature in the bedroom
Thermometer between 18 and 20 degrees in the bedroom, then the room temperature is ideal for sleeping. Anything above this can quickly lead to restless nights with sleep interruptions or nightmares – this is a widespread problem, especially in summer.
3. Not enough sleep
A widespread myth says that some people can get by on five hours of sleep and that this is enough for their health.
However, various studies show that we need at least seven hours of sleep per night for optimal health and well-being.
Of course, there are people who don’t need seven hours of sleep every night. However, a constant lack of sleep can have negative consequences for the body and increase the risk of cardiovascular disease and early mortality.
Conversely, too much sleep can also be an indication of a health problem.
With these four tips you can sleep better
- Create a sleep schedule that you can stick to every day if possible.
- Resist daytime naps, which will make it harder for you to fall asleep the following night.
- Prepare your bedroom by making sure the pillow and mattress are comfortable for you to sleep on.
- Develop a calm bedtime routine. Turn off your smartphone, as the blue light from the screen disrupts your sleep cycle.
What are the common mistakes that disrupt sleep according to “The Sleep Thieves”?
The Sleep Thieves: 3 Mistakes That Keep You Awake at Night and How to Overcome Them
Are you tired of lying awake at night, unable to fall asleep despite a long day of work and exhaustion? You’re not alone. Millions of people struggle with sleep disorders, and it’s often due to simple mistakes that can be easily rectified. In this article, we’ll explore the top 3 sleep thieves that keep you awake at night and provide actionable tips to help you overcome them.
The Importance of Sleep
Before we dive into the mistakes that disrupt our sleep, let’s talk about why sleep is essential for our overall health and well-being. During the night, our body regenerates cells, balances hormones, supports memory, and plays a crucial role in muscle regeneration. In fact, sleep is so vital that it’s often referred to as the “body’s recovery time.”
Mistake #1: Drinking Alcohol in the Evening
Alcohol may have a sedative effect, but it can also lead to sleep disorders. Drinking in the evening can worsen sleep apnea symptoms and delay the onset of REM sleep, the deepest part of the sleep cycle. To avoid this, reduce your alcohol consumption to a minimum, especially in the hours leading up to bedtime.
Mistake #2: Too High Temperature in the Bedroom
A bedroom that’s too hot can lead to restless nights and sleep interruptions. The ideal bedroom temperature is between 18 and 20 degrees Celsius, as measured by a thermometer. Anything above this can cause discomfort and make it difficult to fall asleep. So, keep your bedroom cool and comfortable to promote a good night’s sleep.
Mistake #3: Not Enough Sleep
Many people believe that they can get by on just five hours of sleep per night, but the truth is that our bodies need at least seven hours of sleep for optimal health and well-being. While some individuals may require less sleep, a constant lack of sleep can have negative consequences for our bodies and increase the risk of chronic diseases.
Tips to Overcome These Mistakes
Now that we’ve identified the top sleep thieves, here are some actionable tips to help you overcome them:
Establish a relaxing bedtime routine to signal to your body that it’s time to sleep.
Create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet.
Avoid stimulating activities and electronics at least an hour before bedtime.
Limit your alcohol intake, especially in the evening, and opt for herbal teas or warm milk instead.
Prioritize sleep and make it a non-negotiable part of your daily routine.
Conclusion
Sleep is essential for our health, well-being, and productivity. By avoiding these common mistakes and creating a sleep-friendly environment, you can improve the quality of your sleep and wake up feeling refreshed and energized. Remember, it’s not just about the quantity of sleep, but also the quality. So, take control of your sleep and make it a priority in your life.
Optimize Your Sleep Today
Start by tracking your sleep patterns and identifying areas for improvement.
Experiment with different sleep schedules and routines to find what works best for you.
Invest in a comfortable mattress and pillows to create a sleep-conducive environment.
* Avoid stimulating activities and electronics before bedtime and opt for relaxing activities instead.
By following these tips and overcoming the top sleep thieves, you can improve the quality of your sleep and wake up feeling refreshed, energized, and ready to take on the day.
What are the common mistakes that disrupt sleep according to Dr. Rebecca Robbins?
The Sleep Thieves: 3 Common Mistakes That Keep You Awake at Night
Are you tired of lying awake at night, despite working hard during the day and feeling exhausted? You’re not alone. The body needs rest to recover, regenerate, and recharge, but sometimes, mistakes can steal away the sleep we so desperately need. In this article, we’ll explore three common mistakes, identified by sleep researcher Dr. Rebecca Robbins, that can disrupt sleep and prevent you from getting a good night’s rest.
The Body Always Recovers at Night
During the night, the body regenerates cells, benefits the brain, and plays a crucial role in muscle regeneration. Sleep also helps balance hormones and supports memory. However, when we make simple mistakes, we can compromise the quality of our sleep, leading to fatigue, decreased productivity, and a weakened immune system.
1. Drinking Alcohol in the Evening
While alcohol may seem like a relaxing way to unwind before bed, it can actually disrupt sleep patterns. Alcohol can worsen sleep apnea symptoms and delay the onset of REM sleep, which is the deepest and most important phase of the sleep cycle. To avoid sleep disorders, it’s essential to limit alcohol consumption in the evening.
2. Too High Temperature in the Bedroom
A bedroom that’s too hot can lead to restless nights, sleep interruptions, and even nightmares. The ideal bedroom temperature ranges from 18 to 20 degrees Celsius, making it essential to keep your bedroom cool and comfortable.