{"id":71073,"date":"2024-01-09T13:58:37","date_gmt":"2024-01-09T08:28:37","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=71073"},"modified":"2025-06-18T17:25:52","modified_gmt":"2025-06-18T11:55:52","slug":"how-to-quit-poor-sleeping-habits","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2024\/01\/09\/how-to-quit-poor-sleeping-habits\/","title":{"rendered":"5 Tips To Triumph Over Poor Sleeping Habits And Enhance Your Wellbeing"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Dealing with the challenges of less sleep can be exhausting. Persistently living on just four to five hours of sleep each day can affect your energy levels, productivity, and overall mood. These struggles often stem from a common adversary: poor sleeping habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn from experienced mental health, fitness, and nutrition experts how to quit unhealthy habits and adopt <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/09\/20\/how-can-you-reduce-the-risk-of-blood-cancer-with-healthy-lifestyle-changes\/\"><strong>a healthy lifestyle <\/strong><\/a>in the new year.<\/span><span style=\"font-weight: 400;\"> In this blog, mental health expert Rajanshu Tiwari will guide you on quitting poor sleeping habits.\u00a0<\/span><\/p>\n<h2><b><strong id=\"Understanding-poor-sleeping-habits\">Understanding poor sleeping habits<\/strong><\/b><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-71078 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2024\/01\/sleep-problems-1.jpg\" alt=\"sleep problems_Activ living Community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Sleep quantity is the total hours of sleep you get each night, whereas sleep quality is about how restful and uninterrupted that sleep is. While occasional poor sleep at night might be inconvenient, persistent poor sleeping habits can pose significant health risks.<\/span><\/p>\n<h2><b><strong id=\"Impact-of-poor-sleep-on-health\">Impact of poor sleep\u00a0<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the most common long-term health impacts of a poor sleeping schedule are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart diseases, <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/12\/17\/7-best-and-worst-foods-for-an-indian-type-2-diabetes-diet\/\">type-2 diabetes<\/a><\/strong> and obesity.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of concentration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weak immunity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/06\/28\/yoga-encourages-self-care-strategies-that-can-help-you-with-anxiety-and-depression\/\"><strong>Anxiety and depression<\/strong><\/a><\/li>\n<\/ul>\n<h2><b><strong id=\"Identifying-your-poor-sleeping-habits\">Identifying poor sleeping habits<\/strong><\/b><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-71075 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2024\/01\/Poor-sleeping-schedule.jpg\" alt=\"Poor sleeping schedule_Activ LIving Community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">Here are some of the poor sleeping habits that you should identify and stop to get a good night\u2019s sleep:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Needing more than 30 minutes to get into bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waking up more than once every night and then staying awake for more than 20 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spending less than 85% of the time in your bed sleeping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Puffy, red eyes with the development of eye bags or dark circles<\/span><\/li>\n<\/ul>\n<h2><b><strong id=\"Tips-to-quit-poor-sleeping-habits\">Tips to quit\u00a0<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips that you can use to avoid and prevent poor sleeping habits:<\/span><\/p>\n<h3><b>Turn off the lights<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Melatonin, the hormone responsible for sound sleep, can be enhanced by dimming your lights. Consider doing it at least 15 minutes before you go to sleep. This can signal your brain that it\u2019s time to sleep.<\/span><\/p>\n<h3><b>Establishing a sleep routine<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Consider going to bed and waking up at the same time. Following a consistent sleep routine trains your brain to understand the usual time to sleep and when to wake up. To synchronize your brain&#8217;s rhythms, establish a routine: brush your teeth, go to bed, and wake up at consistent times daily. If you face problems while getting into this routine, go to bed and rise 15 minutes earlier for a week. A proper sleep routine can make you feel energetic and well-rested throughout the day.<\/span><\/p>\n<h3><b>Calm yourself<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Uncontrolled <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2024\/01\/04\/quit-feeling-anxious-and-stress\/\"><strong>stress and anxiety<\/strong><\/a> can increase your cortisol levels, making you feel restless and unable to sleep properly. You can listen to your favorite music tracks, <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2020\/04\/20\/meditate-for-mental-wellness-during-lockdown\/\"><strong>meditate to relax and sleep peacefully<\/strong><\/a>.\u00a0<\/span><\/p>\n<h3><b>Limiting screen time before going to bed<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Limit usage of digital devices like a phone or a computer for at least 30 minutes before going to sleep. Electronic devices emit a bright blue light, which can delay your sleep and keep you awake longer.\u00a0<\/span><\/p>\n<h3><b>Working out before bed<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise daily, at least 3 to 4 hours before going to bed. It will enable your body muscles to cue your circadian rhythm that it\u2019s time to sleep. Exercising can also improve your mood and refresh you throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While poor sleeping habits can disrupt your circadian rhythm and sleep schedule, following the above tips can help you get 7 to 8 hours of quality sleep. If you still face difficulty sleeping, contact a healthcare professional.<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">The long-term health effects of a poor sleep schedule include heart disease, anxiety, and depression.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Puffy red eyes, waking up multiple times during the night, and taking more than 30 minutes to fall asleep are poor sleeping habits.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Turn off the lights, maintain a consistent sleep schedule, and reduce screen time to prevent poor sleep habits.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/\"> <strong>nutrition<\/strong><\/a><strong>,<a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/\"> fitness<\/a>,<a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/\"> mindfulness<\/a>, and<a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/\"> lifestyle conditions<\/a><\/strong><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruaat ABHIkaro.<\/span><\/p>\n<p><b>You may also be interested in the following blogs:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/01\/13\/8-benefits-to-get-good-sleep-which-can-enable-you-to-fulfill-your-resolutions\/\">8 Benefits of Good Sleep Can Help You Fulfill Your New Year Resolutions<\/a><\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/06\/23\/yoga-for-sleep\/\">Snooze In Peace: Mastering The Art Of Yoga For Sleep With 5 Asanas\u00a0<\/a><\/strong><\/li>\n<\/ul>\n<p><strong>Popular Searches<\/strong><\/p>\n<p><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2020\/06\/24\/lower-blood-pressure-in-emergency\/\"><span style=\"font-weight: 400;\">How to lower blood 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Persistently living on just four&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4162,8],"tags":[4178,4176,4177],"class_list":["post-71073","post","type-post","status-publish","format-standard","hentry","category-beaquitter","category-lifestyle-conditions","tag-how-to-quit-poor-sleeping-habits","tag-poor-sleeping-habits","tag-quit-sleeping-habits"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Tips To Triumph Over Poor Sleeping Habits And Enhance Your Wellbeing - ACTIV LIVING COMMUNITY<\/title>\n<meta name=\"description\" content=\"Are you experiencing too many poor sleeping problems? Well, here are 5 tips that you can use to ditch poor sleeping habits. 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