Research suggests that maintaining a regular sleep pattern can enhance overall health. While we’re familiar with the impact of pre-sleep habits like drinking alcohol, coffee, or eating heavily on sleep quality, there are other seemingly inconspicuous factors that could also disrupt our rest.
- Insufficient Daylight Exposure: Spending the entire day indoors means missing out on natural light exposure, which regulates sleep, digestion, heart health, mood, and energy levels. Experts recommend outdoor activities in the morning and later afternoon to stabilize circadian rhythms and promote better sleep.
- Napping on the Couch: Although nodding off comfortably while binge-watching Netflix might seem enticing, this habit of sleeping elsewhere can affect both the quality and quantity of sleep. According to health expert Dorsey Standish, if you feel drowsy, it’s best to head straight to bed, as napping on the couch at night may make it harder to fall back asleep once you’re in bed due to reduced sleep pressure.
- Taking Cold Showers or Baths at Night: This invigorating habit raises your internal body temperature, waking up your body rather than relaxing it before bedtime. On the contrary, taking a cold shower or bath earlier in the day enhances alertness, energy, and productivity. Opting for a warm bath or shower in the evening helps lower body temperature, preparing you for sleep.
- Social Media Scroll: Browsing social media before bed is a bad habit, as even with blue light blockers, it stimulates your nervous system. Standish notes, “Even passive scrolling on social media can engage cognitive and emotional involvement, as the unpredictable, often emotional content combines with the endless scroll potential.” If you must view photos at night, consider browsing your own camera roll for more comforting and predictable joyous, uplifting memories.
In conclusion, while some pre-sleep habits are well-known for their impact on sleep quality, it’s essential to recognize the subtle yet significant factors that can also disrupt our rest. By being mindful of our exposure to daylight, where we choose to nap, our bathing routines, and our digital consumption habits before bed, we can take proactive steps to improve our sleep hygiene and overall well-being.
References:
- Insufficient Daylight Exposure: A study from the Johns Hopkins Bloomberg School of Public Healthdiscusses the impact of daylight saving time on sleep patterns, indicating that the change in clocks disrupts the sleep patterns of over 300 million people1. Another study from Stanford Universitysuggests that prioritizing early morning and daytime sun exposure can help to improve sleep2.
- Napping on the Couch: Research from Harvard University and the National Heart, Lung, and Blood Institute indicates that the duration and location of naps can influence a person’s health. Shorter, power naps can boost alertness, while longer naps, especially those lasting an hour or more, have been linked with obesity and increased cardiovascular disease risks3.
- Taking Cold Showers or Baths at Night: While I couldn’t find a specific study on the impact of cold showers at night on sleep, it’s well-documented that sleep is vital for our physical and mental health45. Any activity that could potentially disrupt sleep patterns, such as raising your internal body temperature before bedtime, could therefore have a negative impact on health.
- Social Media Scroll: A report from MIT Newssuggests that even passive scrolling on social media can impact mental health and overall well-being6. Another study from Harvard T.H. Chan School of Public Healthindicates that the ways people use social media can have more of an impact on their mental health and well-being than just the frequency and duration of their use7.
Disclaimer:
The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.