Top 5 extremely common habits before bed, seemingly normal but have unexpected harmful effects

Anxiety and stress can keep you up at night, but some habits can also affect the quality of your sleep. 

Here are some bedtime habits to skip for a better night's sleep.

For the human body, sleep is one of the most important times. However, according to research, up to 35% of adults sleep less than 7 hours a night. Although anxiety and stress can make you toss and turn, insomnia, there are some habits that seem good but unintentionally reduce the quality of our sleep.

1. Fall asleep as soon as you get into bed

At the end of a busy day, all you want to do is put your head on the pillow and let your body rest immediately, but this will inadvertently make your sleep incomplete.

Accordingly, you should do some small activities to relax your brain before bed to help your brain create distance between day and night. Your bedtime routine may include a light meal, a warm bath or reading a good book. These activities will calm your mind and help you relax more easily.

2. Drink black tea before going to bed

Herbal teas are known for their calming effects and have been used to treat insomnia for years. And while many teas, such as chamomile or lavender, can help you relax and even improve your sleep quality, some drinks can have the opposite effect. Black tea, for example, contains a lot of caffeine and can cause nervousness and insomnia. So be careful about the tea you drink in the evening.

3. Using the wrong type of blanket

Many of us can't sleep without a blanket, so choosing the right one is essential to getting a good night's sleep. Polyester blankets are generally easy to wash and care for, but they're not the best choice for a good night's sleep. Polyester is a synthetic material, which means it doesn't allow your body to regulate its temperature, leaving you feeling hot and sweaty.

Instead of buying a polyester blanket, choose a blanket made of wool or linen, as it will keep you warm and be good for your pores.

4. Go to the gym in the evening

Exercise helps you relax and relieve anxiety, which can improve your sleep. But exercising too late can do more harm than good by ruining your sleep.

Hitting the gym within an hour of bedtime will not allow your body temperature to drop, causing you to toss and turn in your sleep and wake up during the night. If you are a night owl and like to exercise at night, do low-intensity exercises at least 4 hours before bedtime.

5. Wear pajamas to bed

There's nothing more perfect than slipping into your favourite pajamas and drifting off to sleep at night. However, some pajamas are actually too warm for the body and will prevent you from getting a good night's sleep. We sleep better when our body temperature drops slightly, and if sleeping naked isn't for you, opt for lightweight pajamas made from natural, breathable fabrics, like linen or cotton, instead of thick pyjamas.