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Getting a good night’s sleep doesn’t just set you up for a good day ahead, it preps you for a entire week of productive energy! Most adults are suggested to get 7 – 8 hours of sleep each night, which for some of us is just downright unrealistic. Let’s face it, there are just some nights where work, play, or anxiety just keep us up way past our bedtime.

This is usually a recipe for disaster, forcing you to yank yourself out of bed in a fog or even to sleep through your alarm. Then you’re tripping over yourself to get dressed, you don’t have time to make breakfast…the cycle goes on and on. It all goes back to your poor night’s sleep.

Well, studies have shown that there are some behaviors that might encourage a not-so-restful sleep, or even no sleep at all. By identifying these 11 behaviors and cutting them out of the bedroom, you can be well on your way to getting the zen z’s you deserve.

1. Do Not Take a Hot Shower

This might sound counter-intuitive, because a nice, relaxing hot shower is a part of many of our nighttime routines. But “relaxing” actually isn’t the right word.

Our body becomes sleepy because the hormone melatonin is released into our system. Melatonin is only released when there is a decrease in light and temperature; a.k.a. when your body knows it’s time to sleep. So if there is too much light or the body is too warm, melatonin will not be released and the body will not start to shut down.

It might seem like a luxury, but in actuality, a hot shower is sabotaging your good night’s sleep.

2. Get Off Your Phone

In this day and age, most of us are glued to our phones 24/7. But bringing your electronic best friend into the bedroom is actually terrible for your sleep schedule!

Even something as simple as scrolling through Instagram or checking your email keeps your brain alert, which makes it more difficult to fall asleep. Experts say to turn off your phone at least 10 minutes before your head hits the pillow.

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