Tips for adequate sleep: 9 bedtime mistakes to be avoided

Managing sleep schedule: Always create a relaxing bedtime routine and this could include activities like reading, listening to soothing music, or practicing gentle yoga stretches. (Image: Canva)

Getting a good night's sleep isn't just about bedtime routines. It's about avoiding common mistakes that can mess up our sleep and make us feel tired. Things like using phones before bed or drinking too much caffeine or alcohol can disturb our sleep. To sleep well, it helps to make a good sleep environment, limit things that can disturb sleep, and stick to a regular sleep schedule. Understanding these things helps us take care of our bodies and minds better. Getting enough rest is important for staying healthy and feeling good every day.

Here are 9 bedtime mistakes you must stop making for better sleep suggested by Mumbai-based Somnologist Harshita Mehta.

Creating a calming environment: One of the most common misconceptions about sleep is that it can be instantly triggered like flipping a switch.  Sleep, on the other hand, is a complex physiological process that requires preparation. Always create a relaxing bedtime routine and this could include activities like reading, listening to soothing music, or practicing gentle yoga stretches. Taking a few minutes to unwind in a dimly lit environment can signal to your body that it's time to wind down.

Avoiding electronics in bed: In today's digital age, many of us are guilty of bringing electronic devices like smartphones and laptops to bed. These devices emit blue and white light waves that mimic sunlight, disrupting our circadian rhythm and suppressing the production of melatonin, a hormone that regulates sleep. Hence it is important to power down electronics at least 30 minutes before bedtime to facilitate better sleep.

Managing caffeine intake: Caffeine, found in coffee, tea, and energy drinks, is a stimulant that can interfere with sleep if consumed late in the day. While it helps us stay alert in the morning, its effects can linger for up to six hours. Experts advise limiting caffeine intake to the morning hours to avoid disturbances in sleep patterns.

Moderating alcohol consumption: While alcohol may initially induce drowsiness, it disrupts the natural sleep cycle by promoting deep sleep over REM sleep, the stage associated with dreaming and cognitive restoration. As its sedative effects wear off during the night, sleep becomes lighter and more fragmented. To promote better sleep quality, it's advisable to limit alcohol consumption before bedtime.

Maintaining a cool sleeping environment: The body's natural sleep process involves lowering its temperature. Keeping your bedroom cool, ideally between 60- and 67-degrees Fahrenheit, helps facilitate this process. Using a light blanket that can be easily adjusted provides additional comfort while promoting faster sleep onset.

Consistency in sleep patterns: A common misconception is that weekend sleep can compensate for weekday sleep deficits. However, the body doesn’t store up sleep like a bank account and needs to get a proper sleep on everyday basis.

Understanding individual sleep needs: Each person's sleep requirements vary, but consistently getting between seven to nine hours of sleep per night is generally recommended for optimal health hence paying attention to your body's signals is crucial and adjusting your sleep routine accordingly to ensure you wake up feeling refreshed.

Reducing stress about sleep: Ironically, stressing about achieving perfect sleep can hinder your ability to relax and fall asleep. Don’t obsess over sleep routines and instead encourages listening to your body's natural cues. If your current sleep habits are effective, there may be no need for drastic changes.

Establishing healthy sleep habits for children: For parents, establishing healthy sleep habits early on is crucial for children's development. This includes creating a consistent bedtime routine, avoiding sleep crutches like excessive screen time or sugary drinks before bed, and ensuring adequate engagement in physical and mental activities during waking hours.