Sleeping badly does not always have an obvious cause. Many times, sleep problems are related to daily habits that go unnoticed, but that directly influence how the body sleeps.
The sleep expert doctor, Nuria Roure, warns that it's not only important to go to bed at a specific time or sleep a certain number of hours. There are small daily gestures that can alter rest without us being aware of it.
From dinner to the use of the mobile phone, going through stress or even the way to recover hours of sleep, there are factors that can interfere in the natural rhythm of the organism.
The habits that worsen sleep without you noticing it
Among the most frequent, the expert highlights ten behaviors that may be affecting the quality of rest:
Dining too late
When the digestive system remains active, the body has more difficulties to reduce the temperature, a necessary process to fall asleep.
Consuming alcohol at night
Although many people believe that it helps to relax, in reality it fragments sleep and reduces its quality.
Sleeping long naps or too late
Naps of more than 30 minutes or taken from mid-afternoon can interfere with nighttime rest.
Sleeping with the mobile near
Having the phone next to the bed, especially with notifications activated, keeps the brain in a constant state of alert.
Doing intense exercise in the afternoon
Physical activity late in the day can activate the body and hinder the onset of sleep.
A temperature too high in the room
Sleeping in an environment above 19 degrees can prevent the body from reaching the necessary conditions to rest correctly.
Drinking coffee after eating
Caffeine takes between 6 and 8 hours to be eliminated, which can affect sleep even if consumed in the early afternoon.
Poorly managed stress
Unresolved worries during the day tend to activate at night, making rest difficult.
Using screens before sleeping
Not only because of the blue light, but because of the mental activation they generate, which keeps the brain functioning when it should start to relax.
Trying to “recover” lost sleep
This is one of the most common mistakes. Changing schedules, waking up later or going to bed earlier than usual alters the circadian rhythm, which can further worsen the quality of rest.
The main message is clear: the body needs stable routines to rest well.
Constantly modifying schedules or introducing habits that alter the body's natural rhythm can have a direct impact on sleep quality, even if a sufficient number of hours are slept.
