Attention Night Owls: Bad Sleep Habits You Must Break

In the fast-paced modern world, many women often sacrifice sleep to keep up with work or studies, a habit commonly known as “revenge bedtime procrastination.” While staying up late may temporarily satisfy the desire to control one’s own time, it can severely impact your health and quality of life in the long run. To ensure adequate sleep and maintain good health, it’s crucial to recognize and eliminate bad sleep habits. This article explores these detrimental habits in detail and recommends some sleep aids to help you achieve better quality sleep.

1. Sleeping Posture

Bad Habit:
Incorrect sleeping posture can affect sleep quality and lead to body pain and long-term health problems. Common poor sleeping postures include sleeping on your stomach, curling up tightly, and maintaining a stiff posture.

Solution:
Try to maintain a supine (lying on your back) or side-sleeping position. Use appropriate pillows and mattresses to support your body and maintain the natural curve of your spine.

2. Drinking Alcohol Before Bed

Bad Habit:
Many people believe that a drink before bed helps them sleep. However, while alcohol can temporarily relax your nerves, it disrupts the sleep cycle, leading to insufficient deep sleep.

Solution:
Avoid drinking alcohol before bed, especially beverages with high alcohol content. Instead, opt for relaxing drinks like warm milk or herbal tea.

3. Irregular Sleep Schedule

Bad Habit:
An irregular sleep schedule disrupts the biological clock, leading to decreased sleep quality and potential long-term health issues.

Solution:
Set a fixed bedtime and wake-up time, and try to stick to it even on weekends. This helps the body establish a regular biological clock.

4. Weekend “Catch-up” Sleep

Bad Habit:
Many people have the habit of catching up on sleep during the weekends to make up for sleep lost during the week. However, this can disrupt the biological clock, making Monday mornings more exhausting.

Solution:
Try to maintain a consistent sleep schedule every day and avoid drastically changing your routine on weekends. Consistent daily sleep is more effective in keeping you energized than weekend catch-up sleep.

5. Eating Late-night Snacks

Bad Habit:
Eating large amounts of food, especially high-sugar and high-fat foods, before bed increases the burden on the digestive system, affecting the ability to fall asleep and sleep quality.

Solution:
Avoid eating within two hours before bed. Opt for light, easy-to-digest foods such as bananas or warm milk to help relax and fall asleep.

6. Using an Unsuitable Pillow

Bad Habit:
Using an unsuitable pillow can cause neck and back pain, affecting sleep quality and overall health.

Solution:
Choose a pillow that suits your needs, ensuring its height and firmness effectively support your neck and head, maintaining the natural curve of your spine.

7. Sleeping on a Worn-out Mattress

Bad Habit:
A long-used mattress loses its elasticity and support, causing discomfort and affecting sleep quality.

Solution:
Regularly replace your mattress and choose high-quality products to ensure good support and comfort.

8. Using Your Phone Before Bed

Bad Habit:
Spending long hours on your phone before bed can over-stimulate your brain. The blue light from screens inhibits melatonin production, affecting your ability to fall asleep and sleep quality.

Solution:
Avoid using electronic devices an hour before bed. Instead, choose to read a book or listen to soothing music to relax.

Recommended Sleep Aids

Sleep Sprays

Essential Oils

Aromatherapy Diffusers

By eliminating these bad sleep habits and using appropriate sleep aids, you can significantly improve your sleep quality. We hope the advice and recommended brands provided in this article help you break free from the trap of “revenge bedtime procrastination,” establish healthy sleep habits, and enjoy a better quality of life.