Many people use a glass of wine or a nightcap to relax and fall asleep, but this is a dangerous myth. While alcohol can make you feel drowsy initially, it leads to fragmented sleep later in the night. It disrupts your sleep cycle, particularly the restorative REM sleep stage, causing you to wake up frequently and feel unrefreshed in the morning.
- The Fix: Avoid alcohol at least three hours before bedtime. If you’re looking for a relaxing evening ritual, try a warm bath or a chamomile tea instead.
6. Staying Sedentary During the Day
Physical activity is one of the most powerful tools for improving sleep quality. A lack of daytime activity can lead to a buildup of nervous energy, making it hard to fall asleep at night. Conversely, regular exercise helps regulate your circadian rhythm and can reduce stress and anxiety, two major contributors to insomnia.
- The Fix: Incorporate at least 30 minutes of moderate physical activity into your daily routine. This could be a brisk walk, gentle stretching, or gardening. Just be sure to finish your workout at least a few hours before bedtime
