Cozying up in your bed at night time is a blessing to tired workers. ‘Cause many people had their toxic evening addictions. All the stress of the day falls off your shoulders once your head hits the pillow. But little do you know that you can actually have bad sleeping habits without noticing, and it’s ruining your sleep!
Here are 7 toxic evening addictions to quit immediately to help you get better rest at night and a few tips on how to address these bad habits.
1. Letting your work tuck you in
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Too much work at the office and you have no choice but to take it home? Well, don’t take it to bed! Thinking about stressful stuff like work spikes your stress hormone, cortisol, which is actually detrimental to your sleep.
2. Not taking the time to unwind
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In addition to working, maybe you prefer playing heart-racing video games or exercising close to your bedtime. This means you don’t give your body time to slow down before asking it to go on a full stop. It’s like having a high-speed train halt abruptly in the middle of a trip.
3. Spending a lot of screen time before bed
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Another bad habit you probably have is scrolling your phone right before bed. This is a big no-no if you want quality sleep because phones emit blue light, which is proven to derail your sleep because it delays the release of the sleep-inducing hormone, melatonin.
4. Heavy drinking before sleeping
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Binge drinking can knock you out cold fast, but you don’t get quality sleep when you do it drunk. Drinking hard before bed will likely give you insomnia symptoms.
5. Getting dinner right before bedtime
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Eating right before you lay down can also cause some problems like indigestion and heartburn. Give your body at least an hour to rest after eating before you tuck in for the night.
6. Not giving oral hygiene the time
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On tiring days, you may opt to just skip oral hygiene altogether. But skipping brushing your teeth especially at the end of the day can catalyze plaque and cavity build-up; it can even cause gum disease in the long run.
7. Sleeping in on the weekends
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It’s tempting to sleep in on the weekend because of all the sleep you missed on the weekdays. But all that sleep actually makes it harder for you to get up on Monday morning.
8. Sleep tips and tricks
To quit these evening addictions and have a good night’s rest, here are a few tips you can follow. All this can help your body relax before bed and give you quality sleep.
- Establish a bedtime routine, including scheduled dinner and skincare or oral care routines. Implement a strict bedtime with no exceptions, even on weekends. If you can, sleep as long as 8 hours.
- Unwind before you sleep. An hour before your bedtime, pause all work and screen time. Do relax things such as breathing exercises, reading, or yoga.
- If you have too much work and can’t possibly finish it in a day, don’t hesitate to ask for help from your team or team leader. Good teamwork can take less stress off your shoulders.
Sleeping seems to be the easiest to do in the world; it’s hard to believe that you’re doing it wrong. Changing your routine will be hard at first, but once you feel the effects of quitting these bad habits, you’ll wonder why you didn’t create an evening routine before!