Did you know that you can control the quality of sleep you have? Many people rely on external factors for their sleep health. In reality, you can be in complete control over how rested you feel in the morning. Technological innovations have made it so that distractions and entertainment can be found anywhere at any time, but when it is bedtime you should have only one priority: sleep.

If you suffer from tiredness, chronic fatigue, or other sleep-related problems read on to learn what behaviors to avoid in order having a better night’s sleep:


A common substance used by many, alcohol is a drug that causes many physiological changes in those that use it. Regular use can alter our body’s natural systems that regulate health. It reduces the ability to make good decisions, leading you to take other substances that are bad for sleep. In addition, use can make you drowsy yet reduce the actual quality of sleep.

You often hear stories of how people “sleep well” after having lots of alcohol. This is actually far from the truth considering how they actually feel when they wake up. An alcohol-induced sleep can net you 8 to 9 hours of sleep but physical effects of the alcohol will take its toll.


Those addicted to cigarettes will know well the habit of waking up in the middle of the night to have a smoke. For some, a smoke in the morning is required to start the day. Unfortunately, the act of waking up midway through the night forces our brain to stop making the hormones that regulate many parts of our health. Reducing nicotine intake will make your sleep healthier as well as reducing the likelihood of developing other problems with long-term consequences to your general health.

If you have gotten to the point of waking up in the middle of the night to partake in a smoke, it is time to seek medical help to kick the addiction. Nicotine, along with caffeine, have high addiction levels attached to it.


Coffee addiction is very common. We are expected to be like Energizer bunnies running around all day nonstop, but eventually, we have to slow down. Coffee can be a jumpstart in the morning but it is unnecessary if healthy sleep habits are maintained.

One of the big reasons people drink coffee is to give them energy to push through a project. What many do not realize is that a healthy diet filled with greens and plenty of naturally-occurring vitamins will give the sustained energy to push through the busiest days. Some multivitamins also provide sustained energy.

Too much coffee can keep us from sleeping well and cause headaches and other symptoms of addiction. For energy, the best solution is a healthy diet and plenty of rest. Coffee is not the only culprit, however. Sodas and energy drinks are high in caffeine, even the ones that are labeled caffeine-free.

It is recommended to stay off caffeine as much as four hours before you go to sleep. This will provide plenty of time for your system to flush it out. Caffeine is highly addictive and with some people, they do not feel the “buzz” of the caffeine anymore.

When we sleep it is our body’s time to repair and recover from the day. Adding substances such as alcohol, nicotine, and medication interfere with this process and make it more difficult. Avoid the mentioned substances above and replace them with a healthy diet for a lifetime of better sleep. You owe it to yourself and your future. You will almost instantly feel how restful you will feel when you have a healthy diet to complement your sleep.

Categories: Wellness


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