10 habits that secretly destroy your sleep and leave you tired all day | Mint

The whole day, feeling tired every day, has become almost as frequent. Long working hours, endless screen time and daily stress can throw your body off balance, which physically drained you and yet spiritually restless at bedtime. And when it’s finally time to sleep, your mind chases through tomorrow’s task list as your body struggles to relax. It’s a frustrating cycle – you’re exhausted all day, but sleep doesn’t come easily at night. It may be the sign of your body to be your sleep cycle outside the track. If you feel tired regularly throughout the day and still throw and turn at night, chances are that you unconsciously make some common mistakes, says Dr. Manjusha Agarwal, specialist in internal medicine. These bad sleeping habits can disrupt your circadian rhythm and invite constant fatigue and anxiety in your life. Bad sleep habits Here are ten habits that can disturb your sleep at night, which makes you feel tired all day: 1 screen used until late pasted on your screen until bedtime? Those blue light of telephones, laptops and TVs are ruining your sleep cycle in silence. It confuses your internal body bell, which makes it harder to fall asleep and fall asleep. In a study in the Journal of Family Medicine and Primary Care, it was found that the use of screens was linked to poor sleep quality for more than 6 hours daily, day -fatigue, drowsiness and reduced concentration. And yes, disrupted sleep can also throw away the digestion. So turn on an hour before bed to dull lights and keep a constant sleep schedule. 2. Heavy dinner late-night effect can comfort your soul, but it is an unhealthy habit for your stomach. Eating a heavy meal near bedtime can cause acid reflux and overload your digestive system, making it difficult to fall asleep. Your body eventually works overtime to digest when it has to fall. Try to eat a light dinner at least 2-3 hours before hitting the bed. 3.. Excessive caffeine intake loves you late night chai or coffee? This is probably why you throw and turn at night. In a study published in reviews on sleep medicine, caffeine was found to reduce total bedtime by about 45 minutes and reduce sleep efficiency by 7 percent. It stimulates your nervous system, delays melatonin release (your sleeping hormone) and allows your body to be vigilant to rest. Cut caffeine at least 6 hours before bedtime. 4. Bottle your tension on the ignorance of stress, don’t let it disappear, but it just makes it difficult to sleep. Anxiety and exaggeration can activate your brain at night, making it difficult to fall or fall asleep. Instead of suppressing stress, try journal, meditation or speak it out. So that you feel relieved and relaxed at night. Stress can affect your productivity and overall health. 5.. If you drink alcohol or smoke before bed, drink alcohol near your bedtime and smoke, it seems to help you relax, but it sabotages your sleep cycle. Alcohol can make you sleepy at first, but it disrupts brake (fast eye movement) sleeps – the stage where right rest happens. Nicotine, on the other hand, is a stimulant. It can increase your heart rate and keep your brain alert when it has to fall. 6. Letting workouts that exercise is ideal for sleeping, just not too close to bedtime. In a study in Cureus, it was found that intense or prolonged evening exercises negatively affect the sleep quality. The body remains too energetic, your heartbeat remains high, and the decline takes longer. Instead, try morning or early evening -workouts. 7. Long lunches During the day do you tend to take a nap of 1-2 hours afternoon? If so, it won’t help. Long or irregular lunches can mess with your internal clock. Keep your nap between 20-30 minutes and avoid them after 5pm. 8. Drinking too much water at night is the most important, but leading water right in front of bed leads to one thing – the bathroom breaks in the middle of the night. It interrupts your deep sleep cycles. Grease your water intake throughout the day and cut it to the meal. 9. Irregular sleep schedule sleeps and becomes at random hours? Well, your body hates it. A weatherful sleep schedule confuses your circadian rhythm, which makes it harder to fall asleep if you actually want. Stick to a fixed bedtime, even on weekends. 10. Bright lights at night, no sunlight in the day artificial lights at night, especially white and blue lights, deceive your brain to think that it is during the day. Meanwhile, the production of melatonin can’t get enough sunlight either. Get some exposure to the sun during the day and fade the lights after sunset to improve your sleep cycle.