7 Bad Habits that Steal Your Sleep

The Editors at Sharecare
Working on your laptop in bed is a recipe for a bad night's sleep.
Working on your laptop in bed is a recipe for a bad night's sleep.

One bad night's sleep is nothing to worry about -- half of all adults suffer occasional bouts of sleeplessness. But chronic insomnia can do more than more than just make you tired during the day. Several recent studies have linked poor slumber with weight gain, high blood pressure, and a higher risk of a heart attack.

Stress, illness, menopause, and even some medications can trigger insomnia. These 7 everyday habits can steal your slumber, too. The good news: A small change in routine may be all you need to sleep better.

Take this test to find out what's getting in the way of your sleep.

You have caffeine after lunch. Caffeine lingers in your system for up to 12 hours, so that after-lunch coffee can leave you wide-eyed at bedtime.

Try this: Switch to decaf after midmorning. If you like a hot sipper in the evening, try chamomile tea or warm milk. Both will help you get your ZZZs.

You eat a big dinner. A substantial supper takes hours to digest, making it hard to fall asleep.

Try this: Make lunch your main meal of the day, and limit dinner to fewer than 500 calories. Skip spicy foods, which can keep you up with heartburn and indigestion, and MSG, which can trigger too-vivid dreams.

Try these 6 smart snacks to help you sleep better.

You exercise in the evening. Regular workouts can help you sleep better. In fact, a new study from Oregon State University researchers finds about 20 minutes of exercise a day is all it takes to sleep soundly at night. But exercising within four hours of bedtime may make it hard to fall asleep.

Try this: Schedule workouts for the morning to ensure deep, restful slumber at night.

You have a nightcap before bed. Booze pulls a bait-and-switch when it comes to sleep. It makes you drowsy so you nod off, then it makes you wakeful and restless throughout the night.

Try this: Skip alcohol within two hours of bedtime.

You watch television before hitting the sack. Electronics' glowing screens - including the TV, your computer, even your e-reader - signal your brain to stay alert and awake.

Try this: Power down an hour before bed.

You smoke. Like caffeine and alcohol, nicotine is a stimulant.

Try this: quit. What, you need another reason?

Ready to kick the habit? Use these 10 steps to quit smoking in 31 days.

You work in bed. The stress of going over spreadsheets and other work-related tasks makes it hard to fall asleep. If you work on your laptop, with its glowing screen, you're getting a double-whammy of stimulation.

Try this: Don't use your bed for anything but sleep and sex.

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