Five Morning Customs Disturbing Your Sleep

The quality of sleep is influenced by many factors, from work and family obligations to evening customs, but we often forget that what we do in the morning can determine even if we fall asleep at night, Huff Post writes.

Much caffeine early in the day

While it may seem obvious, many people do not realize how much morning coffee can spoil the night's sleep routine. Most healthy adults can safely consume up to 400 milligrams of caffeine a day, which is about four cups of coffee or two energy drinks. However, it is important to remember that caffeine levels in energy drinks vary significantly and can have negative health effects.

The effects of caffeine may be felt within 15 minutes and reach a peak about an hour later. Six hours after caffeine consumption, half that amount is still in your body”, Cleveland Clinic says. It may take up to 10 hours for caffeine to be completely eliminated from blood circulation”. That means some coffee cups in the morning can still keep you awake at dinnertime. If you suspect that you are sensitive to caffeine, try to reduce your intake and see how it affects your sleep.

Awake at Different Times Every Day

Sleeping longer on weekends seems tempting, but this habit can negatively affect your sleep patterns. Bedtime experts recommend that you set a time of waking up that you should respect as much as possible even on days without work. If you sleep a few hours longer on Sunday, you may not feel tired until late at night. That'll ruin your pace and make you tired Monday morning.

A disorderly sleeping schedule can lead to a so-called “social jet lag” a difference between the body's natural rhythm and social obligations. This situation is associated with a number of health problems, such as increasing inflammation and a higher risk of depression. As weekends ' recovery may be beneficial if you have a large deficit, try not to make a habit.

You are not exposed to natural light

Our sleep is regulated by the circus rhythms, which affect everything, from hormones to body temperature, and the sun's rays have a major impact on them. According to CDC, our body's internal clock is more sensitive to light about two hours before our usual bedtime and all night long, until an hour before we wake up.

“The exposure to light during these times will affect when your body naturally becomes sleepy and ready for sleep”, the CDC says. Morning exposure to bright light helps shift bedtime early, making you feel more tired and ready to rest in the evening.

You don't make a task list

Making a list of tasks is a powerful tool for organising your day, but it is also an effective way to combat anxiety that often appears before sleep and makes it difficult to fall asleep. However, not every list is equally effective. First of all, it's important to write it. When you try to manage your task list on your head, you're likely to forget things”, Huff Post journalist Kelsey Borresen wrote.

“Its writing on paper (or digitally in Notes or in another mobile application, if you prefer) gives you something concrete to refer to when your brain feels blocked.” The list also needs to be realistic. Focus on three to five tasks you can actually fulfill. It's a plan, not a list of wishes.

You don't break up with your cell phone.

Controling the phone as soon as you wake up means that you are letting others dictate your first thoughts of the day, which can create a negative tone that lasts until evening. If we wake up and check our phone and get an email from our chief who says we have to talk, or a message from a client who asks if I can call you later?

At that point, it is much harder to return to a state of calm, which can have long - term consequences. So do yourself a favor, and set our tone for your day by using a traditional alarm clock instead of your phone, and make sure that you spend your time right after the wake up and before the screenless sleep. /Periscope/