Bedtime habits that are ruining your sleep

If you’re having trouble falling asleep, you’re in good company. An estimated 65% of Americans said they encounter sleep problems a few nights each week, according to a recent study by the National Sleep Foundation. Sleeping too little is linked with an increased risk for obesity and depression. But before you reach for a sleep aid from the nearest pharmacy, it’s worth reexamining your nighttime routine. Some of your favorite evening rituals could be responsible for that tossing and turning.

1. Setting a Bright Alarm Clock
The looming glare of your alarm clock can be distracting when trying to sleep. The goal is to have as dark a room as possible. Block the bright numbers with a book or consider buying a small travel clock. Your cell phone alarm may also do the trick.

2. Counting Sheep
When you just can’t fall asleep, it’s useless to stay in bed. If you’ve been trying to fall asleep for more than 30 minutes, the National Sleep Foundation suggests doing something mundane, like balancing a checkbook, reading or watching TV. An activity that demands marginal brainpower will lull your mind. Before you know it, you’ll be crawling back into bed genuinely tired.

3. Exercising Late at Night
Daytime workouts will keep you invigorated for hours. That’s why you don’t want to exercise within three hours of hitting the sack. Intense physical activity raises your body temperature and pumps your energy level—both interrupt a calm transition into sleep.

By Danielle Schloffel

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From the Community…

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Posted by ilovejacob73 Fri Jul 4, 2008 12:20pm PDT

This Will help my cousin Sleep LESS!

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Posted by J Thu Jul 10, 2008 4:17pm PDT

I disagree with the tip about not working out within 3 hours of going to bed. I work all day, go to the gym (cardio, then weights), and go to bed about an hour afterward. I sleep like a log. If you worked all day, then hit the gym, you should have no problem falling asleep!

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Posted by MM Thu Jul 10, 2008 4:18pm PDT

I thought you weren't supposed to watch T.V. when you were trying to get to sleep because it stimulates the brain.

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Posted by jizzy023 Thu Jul 10, 2008 4:18pm PDT

oooooooh

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Posted by katuriankaturian Thu Jul 10, 2008 4:23pm PDT

Oddly enough, I heard that I mild exercise routine before bed can exhaust one enough to give them a better night's sleep. I've been doing a few reps of pushups for some years now, and have never had a difficulty hitting the pillow hard.

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Posted by billyboloby Thu Jul 10, 2008 4:26pm PDT

Man, I'm so sick of reading this crap over and over again. I know all this and have known it for years, yet my insomnia persists, despite following the "sleep hygiene" rules.

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Posted by conservative_sf_guy Thu Jul 10, 2008 4:27pm PDT

I'm having difficulty sleeping, but wow! This article was utterly USELESS!! Guess I'll have to up the dosage on my sleeping pills.

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Posted by googallyeyes21 Thu Jul 10, 2008 4:31pm PDT

working out helps me sleep better

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Posted by Slick Thu Jul 10, 2008 4:31pm PDT

I do an intense 40 min workout at until 6:30 and then I'm in bed by 8 to 9. I have no trouble falling asleep at night with a late workout. I assume this depends on the person's body and how well they take care of it.

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Posted by Kevin Thu Jul 10, 2008 4:32pm PDT

I thought that watching TV was a no no for going trying to sleep. It overstimulates the brain waves.

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