When sleep quality is poor, you are never going to be your best self. Tiredness infiltrates everything that makes you, you and creates barriers to productivity in work, relationships, and even downtime. So for anyone feeling exhausted, the place to start impacting change is definitely looking at how you fall and stay asleep. Here are five habits that are probably ruining your sleep quality, and some things you can do about them.

Snoring

Snoring is a big problem for achieving healthy sleep. Thankfully, there are solutions. Products like hypoallergenic adhesive mouth tape work to combat typical snoring habits and help you achieve better sleep with fewer disruptions. Nobody likes to snore, and aside from the obvious noise disruption, if the problem continues over time, it can really take its toll.

Screen Time

Everyone is guilty of scrolling through their phone or sitting up watching a film in bed before they shut their eyes. However, this is counterproductive and can lead to problems with insomnia if the habit is allowed to stick. There are alternative things to do before you fall asleep like reading a book or listening to a podcast that has a similar effect and won’t trick your brain into consuming artificial light while you’re trying to wind down.

Eating Late

There are lots of things that happen when we go to sleep. One of these is allowing organs and internal systems to relax, recoup and revitalize ready for a new day. By eating late, we deny them the chance to recover, and this means our body is hard at work even when the eyes are closed and sleep comes. Therefore, you will never wake up feeling well-rested because you haven’t had the chance for everything to rest.

Drinking Caffeine Before Bed

This point may feel obvious but lots of people still ignore the fact that caffeine is a stimulant for the brain, and should never be ingested too close to bedtime. If you have a cup of coffee before you go to bed, there is no real chance that you’ll fall asleep anytime soon because you have just given your body fuel to stay awake.

A Lack of Self-Care

Every parent has a sleep routine for their child because it helps them fall asleep and get to know their bedtime cues. Well, adults give this up too quickly. Anyone at any age can and will benefit from a solid sleep routine with reliable features. It might be making a hot chocolate and watching your favorite program an hour before you go to bed, or taking the time to carry out a skincare routine, everyone is different. Finding what works for you is a habit-building exercise that will support better sleep as the outcome.

A Messy Sleep Environment

A cluttered room is not one that you can relax in. Feeling relaxed is a big part of being able to form healthy sleep habits. So the two things are closely linked, which means if your bedroom has been looking a little messy, disorganized, or downright neglected you have to do something about it if you want a good night’s rest. Take a firm approach to decluttering, and deep clean the area at least once a week to remove harmful dust build-up. Little touches like clean bed linen, soft lighting, and no clothes on the floor will all help make your space feel sacred.

Sleep is vital for human beings. It enables concentration, thought processes, emotional regulation, and recovery so without it, there are too many dangers to count. To foster healthy habits when it comes to hitting the pillow and catching some Z’s, make sure you are taking care of the basic areas as discussed above.