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6 Habits That Ruin A Good Night's Sleep

6 Habits That Ruin A Good Night's Sleep
Sally Stich
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SPECIAL FROM Grandparents.com

If you equate getting older with needing—or getting—less sleep, here’s a wake-up call: It's not true! “The majority of us require between seven and nine hours of shut-eye a night," says Robert Oexman, D.C., director of the Sleep to Live Institute. “And there’s little reason—whether you’re 55 or 80—not to get it.” Barring disease, medication and pain (all legitimate sleep interrupters), if patients complain of bad sleep, Dr. Oexman looks at their nighttime habits, where the problem almost always resides.

So, how are you sabotaging your z-z-z-z-z’s?

6 Habits That Ruin A Good Night's Sleep
Bad Habit #1: Watching TV until you fall asleep(01 of06)
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Why It Disrupts Sleep: It has nothing to do with what you watch—Downton Abbey isn’t a better pre-sleep choice than Dog the Bounty Hunter. Rather it’s the exposure to TV’s bright light that’s the culprit. Artificial bright light after dusk not only enhances alertness, but also delays the production of melatonin, a sleep-inducing hormone. So even if you nod off (in front of the TV, for example), you probably won’t stay asleep for long.EZZZ Fix: An hour before bedtime, treat yourself like a baby: a warm bath, followed by a quiet activity in dim light—meditation, journal writing, reading. But no reading or writing on your computer before bed or in the middle of the night. (Almost half of the respondents in the AOL Email Addiction survey admitted to checking email during the night. If that’s you, keep technology out of the bedroom.) (credit:Shutterstock)
Bad Habit #2: Sleeping with Fido(02 of06)
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Why It Disrupts Sleep: While animal-lovers argue the emotional benefits of sharing a pillow with their pets, research shows that pets can contribute to less than sound sleep. How? “Pets have different circadian rhythms than humans," says Oexman. “They sleep most of the day, and they shift a lot when sleeping—they get comfortable, then they move. This goes on all night, and whether you admit it or not, it interrupts your ability to get the level of sleep needed to feel rested." (As for pet dander and allergies—sneezing and wheezing are not great sleep enhancers.)EZZZ Fix: For two weeks, put your pooch or cat in a crate outside your closed bedroom door. When your pet can sleep quietly in the crate, move the crate inside your room for another two weeks. When the crate training is complete, try letting the dog or cat sleep in his own bed near your bed. Discourage all attempts to jump on your bed and reward all successes for staying in his own bed. (Caveat: Plan on interrupted sleep for a few weeks.) (credit:Shutterstock)
Bad Habit #3: Exercising too close to bedtime(03 of06)
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Why It Disrupts Sleep: Remember how poorly you sleep when you have a fever—drifting in and out, never really feeling rested? Well, heavy exercise too close to bedtime has the same effect—it raises your core body temperature so that your sleep is fragmented at best until your body temperature drops to normal, which may take several hours.EZZZ Fix: No hardcore exercise at least three hours before bedtime, so when you lay your sleepy head on the pillow, your body temp is normal. Also, keep the bedroom temperature between 65-58 degrees for the ideal sleeping climate. Too cold for you? Pile on the blankets; just make sure your head (no stocking cap, please) is exposed to the cooler air to help regulate your body temperature. (credit:Shutterstock)
Bad Habit #4: Drinking too much liquid before bedtime(04 of06)
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Why It Disrupts Sleep: The short answer—you have to get up and pee frequently.EZZZ Fix: Need we also mention that coffee, tea, and colas, are not only diuretics, but also stimulants? Stop drinking caffeinated drinks after lunch and other liquids at least three hours before bedtime because peeing at night and aging do not automatically go hand in hand—unless you suffer from a prostate issue, sleep apnea, or weak pelvic muscles, in which case, see your doc for help with the related sleep issues. (credit:Shutterstock)
Bad Habit #5: Eating fatty, heavy foods too close to bedtime(05 of06)
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Why It Disrupts Sleep: Heartburn strikes anyone of any age, but it’s the most common GI disorder in older adults. If you’ve ever tried to go to sleep after eating a fatty meal, you’ve probably found the discomfort of stomach acids leaking into your esophagus less than conducive to falling asleep or staying asleep.EZZZ Fix: Try to eat your last meal of the day at least 2-3 hours before bed time. Should you feel peckish before bed, consider a carbohydrate-rich snack. "Carbs stimulate melatonin production," says Dr. Oexman, "so have a (normal size) bowl of cereal, a half a bagel with a spread of hummus, or a small boiled potato." Or maybe have a serving of jasmine rice. According to the Journal of Clinical Nutrition, eating jasmine rice helped people in a study fall asleep faster than other types of rice. Who knew? (credit:Shutterstock)
Bad Habit #6: Accepting snoring as normal sleep behavior(06 of06)
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Why It Disrupts Sleep: Snoring may seem as common as breathing, but it‘s considered the biggest sleep disrupter, and it‘s linked to several causes: sleeping on your back, being overweight, having a cold or allergies, drinking, or taking certain medications. At its most serious, it‘s caused by apnea, a potentially life-threatening illness. For the snorer, it disrupts sleep by awakening him/her every so often in order to breathe normally. For the partner, the noise can be deafening.EZZZ Fix: For minor problems, try the obvious; lose weight, sleep on your side, take decongestants if you have a cold. In addition, Dr. Oexman recommends using a mouthguard, which is a non-invasive way to open the breathing passages. To rule out or diagnose apnea, consult your doctor. And never dismiss snoring as just a nuisance until you’ve discovered the underlying cause. That means no separate bedrooms as the quick fix. (credit:Shutterstock)

Read more from Grandparents.com:5 Surprising Things That May Be Sabotaging Your MemoryYour Heart Health By the NumbersWalking for 10 Minutes a Day Can Change Your Life

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Before You Go

Improving Your Sleep
Get Moving(01 of06)
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Exercise 30 minutes a day. Nothing exotic is required; a good half-hour stroll will do the trick, but avoid exercising within three to four hours of bedtime. (credit:Alamy)
Limit Caffeine(02 of06)
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Limit the use of all caffeinated beverages (coffee, tea, soft drinks) throughout the day and do not consume any after lunch. (credit:Alamy)
Talk To Your Doctor(03 of06)
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Check all of your medicines with your doctor to see if they could be affecting your sleep. (credit:Alamy)
Make The Bedroom A Bedroom(04 of06)
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Use the bedroom just for sleep. It may be time to invest in earplugs, an eye mask or even heavier curtains to block out extra light and sound. Don't be afraid to give fidgeting pets the boot and avoid eating, watching television or finishing work in the bedroom. (credit:Alamy)
Adjust Room Temperature(05 of06)
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Make sure your bedroom is cool, dark and quiet. Try adjusting the temperature of the bedroom for a more optimal sleeping environment. (For easier temperature regulation throughout the night, ditch the singular heavy comforter and opt for piling on light layers that can be easily kicked off as needed.) (credit:Alamy)
Sign Off(06 of06)
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Every night budget a "pre-sleep" period of time (say, a half-hour) to read a book or watch the TV news, and then go to the bedroom with lights out after the period is up.Don't ruminate. Practice "thought-stopping" where you only allow yourself to worry about a problem during daytime hours. Refrain from checking texts and e-mails (physically banish your cell to a different room if necessary!) before and during your bedtime routine. (credit:Alamy)
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