5. Drink alcohol to help you sleep
Many people drink a glass of wine or a nightcap to relax and fall asleep, but this is a dangerous myth. While alcohol may cause initial drowsiness, it leads to fragmented sleep later in the night. It disrupts the sleep cycle, particularly restorative REM sleep, causing frequent awakenings and a feeling of lack of refreshment in the morning.
The solution: Avoid alcohol at least three hours before bed. If you’re looking for a relaxing evening ritual, try a warm bath or chamomile tea instead.
6. Staying sedentary during the day
Physical activity is one of the most powerful tools for improving sleep quality. A lack of daytime activity can lead to a buildup of nervousness, making it difficult to fall asleep at night. Conversely, regular physical activity helps regulate the circadian rhythm and can reduce stress and anxiety, two major factors in insomnia.
The solution: Incorporate at least 30 minutes of moderate physical activity into your daily routine. This could be a brisk walk, gentle stretching, or gardening. Just make sure you finish your session at least a few hours before bed.
7. Ignoring snoring and other symptoms of sleep apnea
Loud snoring, shortness of breath, or brief pauses in breathing during sleep are not normal signs of aging; they are key symptoms of sleep apnea, a serious condition characterized by repeated interruptions in breathing during sleep. This deprives your body of oxygen and restorative rest, leading to fatigue, high blood pressure, and an increased risk of heart attack and stroke.
Solution: Don’t ignore these symptoms. See your doctor immediately to get tested for sleep apnea. It’s a treatable condition, and an accurate diagnosis can literally save your life.
