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Sometimes, the best habits involve NOT doing something that would otherwise negatively affect you. This is especially true when it comes to sleep. If you are struggling to hit 8 hours of sleep consistently, try these sleep anti-habits:

• Don’t lie in bed recreationally: 

Train your body to recognise that when your head hits the pillow, it’s time to sleep. The reason having a nighttime routine works so well is because you’re conditioning your body to expect sleep after those set actions. By lying in bed and not sleeping, you’re conditioning your body to stay awake.

• Don’t have caffeine within 8 hours of bed:

Caffeine has, on average, an 8-10 hour half life. Meaning if you ingest 300mg of caffeine, like a preworkout for example, in 8 hours time you will still have 150mg of caffeine in your system! Regardless if you can fall asleep or not, you will still experience worse sleep quality compared to having little to no caffeine in your system.

• Don’t use your devices in the 20-30 minutes before bed:

This is very common, but also quite misunderstood. Your body naturally uses light levels, specifically blue light, to determine time of day and energy levels. By exposing yourself to too much blue light before bed, the system that stimulates wakefulness in the morning can still be somewhat active. Try to dim the lights within the hours before bed, or try simply turning the lights off while you’re completing your nighttime routine to make this work in your favour. 

If you are looking for ways to improve your sleep, try with the above and see if you see any improvements! We hope this helps you and if you like please share with a friend who may benefit from an improved sleep!

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