Better Sleep by Getting Rid of Bad Sleep Habits

bad sleep habits

The difference a good night’s sleep can make cannot be underestimated in our busy lives. It not only affects your energy levels and how sharp you feel, but a good night’s sleep also has many potential health benefits, and a poor night’s sleep can exacerbate a wide variety of health issues.1

According to the Center for Disease Control (CDC), sleep deprivation has become so widespread an issue that sleep disorders are considered a national health problem.2 In fact, the CDC has determined that at least 35% of adults don’t get enough sleep at night.3

If you’re part of that group you definitely know it–and pay for it throughout the day!

The good news is that there are many ways to help improve the length and quality of sleep you get at night.4 Eliminate some of the following bad habits and you may find yourself reaping the benefits of a truly great night in dreamland!

Watch what, and when, you eat

Certain foods or chemicals can interfere with your sleep. While having sugar or caffeine near bedtime are both well-known mistakes, the truth is you want to cut both off much earlier in the day than most people think. Once you’re past lunchtime, you should cut them both out completely to make sure they aren’t affecting you when it’s time to sleep.5

Furthermore, spicy foods and alcohol are another set of foods that you need to avoid. Alcohol, in particular, might seem like a good idea, but it takes away the most beneficial phases of deep sleep-robbing you of most of the sleep’s rest-inducing benefits.6

Lighter dinners also tend to lead to better sleep than heavier ones, and so watching how much you take in can have two benefits in more restful sleep and fewer calories! 7

Stay away from blue light

Light from electronics like smartphones, laptops, or TVs is what is called “blue light.” A Harvard School of Medicine study has shown that exposure to blue light can affect your body’s natural sleep signals in a detrimental way.8

If you tend to jump online or watch Netflix before going to bed like many people, then you may be sabotaging your own rest. There are settings on many types of devices that allow users to change the type of light their screens emit to make it less stimulating to the eyes, but even then your natural sleep tendencies may be negatively affected. Limit that screen time before bed–and make sure you don’t take your devices to bed with you!

bad sleep habitsCreate healthy habits

If the time that you go to bed is always changing, your body has no way to adjust healthily. A good way to ensure you are getting a normal sleep schedule is to have night-time rituals before you go to bed so that you are in bed at the same time each night. Some rituals include brushing your teeth, taking a shower, meditating, beginning aromatherapy, and reading a chapter from a favorite book each night.

This will take some time but creating those habits and rituals will not only help eliminate bad habits before bed like, for example, checking Twitter, but it will replace them with good habits that promote sound sleep.

Some things that can help promote healthy sleepZen essential oil diffusers necklace

Many people have found that night-time aromatherapy is a great way to create a sleepful mood in their bedroom that encourages a restful and unbroken night’s sleep. MONQ’S Zen Personal Diffuser blends orange, frankincense and ylang-ylang together to create a calm and restful environment to relax in. Zen blend’s calm fragrance can help set the stage for the perfect night’s sleep.

Creating better sleep

Oftentimes a great night’s sleep is only a few minor changes away. Follow the positive steps here, avoid the common pitfalls, and you’ll soon be reminded of just how wonderful a great night’s sleep really is!

By focusing on eliminating a few bad habits, we improve not only the quality of our daily lives, but it can also have a positive impact on sleep patterns.

Photo Credits: FoxysForestManufacture/, bbernard/, Andrey_Popov/, BLACKDAY/


By Savannah Wilson

Savannah is an aromatherapy enthusiast who takes pride in knowing everything about essential oils, from ylang ylang to chamomile. When taking a break from learning more about essential oils, Savannah likes to spend her time reading books or working out.

Favorite MONQ blend: Private: Old Sexy

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The above information relates to studies of specific individual essential oil ingredients, some of which are used in the essential oil blends for various MONQ diffusers. Please note, however, that while individual ingredients may have been shown to exhibit certain independent effects when used alone, the specific blends of ingredients contained in MONQ diffusers have not been tested. No specific claims are being made that use of any MONQ diffusers will lead to any of the effects discussed above.  Additionally, please note that MONQ diffusers have not been reviewed or approved by the U.S. Food and Drug Administration. MONQ diffusers are not intended to be used in the diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition. If you have a health condition or concern, please consult a physician or your alternative health care provider prior to using MONQ diffusers. MONQ blends should not be inhaled into the lungs.

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