{"id":123306,"date":"2024-11-08T02:56:47","date_gmt":"2024-11-07T19:56:47","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=123306"},"modified":"2024-11-08T02:56:47","modified_gmt":"2024-11-07T19:56:47","slug":"5-common-mistakes-people-make-when-they-get-a-bad-night-of-sleep-npr","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=123306","title":{"rendered":"5 common mistakes people make when they get a bad night of sleep : NPR"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div id=\"storytext\">\n<div id=\"resg-s1-32452\" class=\"bucketwrap image large\">\n<div class=\"imagewrap has-source-dimensions\" data-crop-type=\"\" style=\"&#10;        --source-width: 3000;&#10;        --source-height: 1875;&#10;    \">\n        <picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/3000x1875+0+0\/resize\/1100\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F0a%2F75%2Fa79002544fa79c77e508b12f6b05%2Flk-bad-nights-sleep-shirley-chong-sized.jpg\" class=\"img\" type=\"image\/webp\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/3000x1875+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F0a%2F75%2Fa79002544fa79c77e508b12f6b05%2Flk-bad-nights-sleep-shirley-chong-sized.jpg\" data-format=\"webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/3000x1875+0+0\/resize\/1100\/quality\/85\/format\/jpeg\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F0a%2F75%2Fa79002544fa79c77e508b12f6b05%2Flk-bad-nights-sleep-shirley-chong-sized.jpg\" class=\"img\" type=\"image\/jpeg\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/3000x1875+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F0a%2F75%2Fa79002544fa79c77e508b12f6b05%2Flk-bad-nights-sleep-shirley-chong-sized.jpg\" data-format=\"jpeg\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/3000x1875+0+0\/resize\/1100\/quality\/85\/format\/jpeg\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F0a%2F75%2Fa79002544fa79c77e508b12f6b05%2Flk-bad-nights-sleep-shirley-chong-sized.jpg\" class=\"img\" alt=\"An illustration shows an exhausted and and distressed cartoon man with veins popping out of his neck slumped over a kitchen table surrounded by cups of coffee in an attempt to recover from his lack of sleep and insomnia. The image is rendered in mint green, blue, and pink.\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/3000x1875+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F0a%2F75%2Fa79002544fa79c77e508b12f6b05%2Flk-bad-nights-sleep-shirley-chong-sized.jpg\" data-format=\"jpeg\"\/>\n        <\/picture>\n<\/div>\n<div class=\"credit-caption\">\n<div class=\"caption-wrap\">\n<div class=\"caption\" aria-label=\"Image caption\">\n<p>\n                Drinking several cups of coffee throughout the day is not a healthy way to recover from a bad night of sleep, say sleep experts. In fact, it may negatively impact the next night&#8217;s sleep.<br \/>\n                <b class=\"credit\" aria-label=\"Image credit\"><\/p>\n<p>                    Shirley Chong for NPR<\/p>\n<p>                <\/b><br \/>\n                <b class=\"hide-caption\"><b>hide caption<\/b><\/b>\n            <\/p>\n<\/p><\/div>\n<p>            <b class=\"toggle-caption\"><b>toggle caption<\/b><\/b>\n    <\/div>\n<p>    <span class=\"credit\" aria-label=\"Image credit\"><\/p>\n<p>        Shirley Chong for NPR<\/p>\n<p>    <\/span>\n<\/div>\n<\/p><\/div>\n<p><strong><em>Sign up for Life Kit&#8217;s Guide to Better Sleep,\u00a0<\/em><\/strong><a href=\"https:\/\/www.npr.org\/newsletter\/life-kit-sleep?utm_source=npr&amp;utm_medium=direct&amp;utm_campaign=lifekitsleepweek&amp;utm_content=digital\"><strong><em>a limited-run newsletter series<\/em><\/strong><\/a><strong><em>. Over the course of a week, we&#8217;ll send you science-backed strategies to help you sleep better, deeper and longer.<\/em><\/strong><\/p>\n<p>When people get a bad night of sleep, they tend to do desperate things. They panic in bed. They try to make up for lost Zs by sleeping in. They pound three extra-large energy drinks in the morning to feel more alert.<\/p>\n<p>While these actions may seem logical, they&#8217;re probably doing more harm than good, say sleep experts. <\/p>\n<p>There\u2019s no need to take extreme measures to correct a few lost hours of shut-eye, says <a href=\"https:\/\/www.uclahealth.org\/providers\/ravi-aysola\"><u>Dr. Ravi Aysola<\/u><\/a>, a sleep expert and pulmonary critical care doctor at University of California, Los Angeles. Occasional insomnia &#8212; trouble falling asleep, staying asleep or getting quality sleep &#8212; is normal for the average adult.  <\/p>\n<aside id=\"ad-backstage-wrap\" class=\"ad-wrap backstage\" aria-label=\"advertisement\">\n<\/aside>\n<div id=\"resg-s1-32172-100\" class=\"bucketwrap internallink insettwocolumn inset2col \">\n<div class=\"bucket img\">\n                  <a class=\"imagewrap\" id=\"featuredStackSquareImage1196978496\" href=\"https:\/\/www.npr.org\/2024\/01\/09\/1196978496\/debunking-popular-myths-about-sleep\" data-metrics-ga4=\"{&quot;category&quot;:&quot;recirculation&quot;,&quot;action&quot;:&quot;story_recirculation_click&quot;,&quot;clickType&quot;:&quot;inset box&quot;,&quot;clickUrl&quot;:&quot;https:\\\/\\\/www.npr.org\\\/2024\\\/01\\\/09\\\/1196978496\\\/debunking-popular-myths-about-sleep&quot;}\"><picture><source srcset=\"https:\/\/media.npr.org\/assets\/img\/2024\/01\/11\/lk_harlan_instrument_sq-cd8b6881a0c3e8c009f338215076d531268da8d9.jpg?s=100&amp;c=15&amp;f=jpeg\" data-original=\"https:\/\/media.npr.org\/assets\/img\/2024\/01\/11\/lk_harlan_instrument_sq-cd8b6881a0c3e8c009f338215076d531268da8d9.jpg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2024\/01\/11\/lk_harlan_instrument_sq-cd8b6881a0c3e8c009f338215076d531268da8d9.jpg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"webp\" class=\"img lazyOnLoad\" type=\"image\/webp\"\/><source srcset=\"https:\/\/media.npr.org\/assets\/img\/2024\/01\/11\/lk_harlan_instrument_sq-cd8b6881a0c3e8c009f338215076d531268da8d9.jpg?s=100&amp;c=15&amp;f=jpeg\" data-original=\"https:\/\/media.npr.org\/assets\/img\/2024\/01\/11\/lk_harlan_instrument_sq-cd8b6881a0c3e8c009f338215076d531268da8d9.jpg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2024\/01\/11\/lk_harlan_instrument_sq-cd8b6881a0c3e8c009f338215076d531268da8d9.jpg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"jpeg\" class=\"img lazyOnLoad\" type=\"image\/jpeg\"\/><img decoding=\"async\" src=\"https:\/\/media.npr.org\/assets\/img\/2024\/01\/11\/lk_harlan_instrument_sq-cd8b6881a0c3e8c009f338215076d531268da8d9.jpg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2024\/01\/11\/lk_harlan_instrument_sq-cd8b6881a0c3e8c009f338215076d531268da8d9.jpg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"jpeg\" class=\"img lazyOnLoad\" alt=\"Popular myths about sleep, debunked\" loading=\"lazy\"\/><\/picture><\/a>         <\/p>\n<p><!-- END CLASS=\"BUCKETBLOCK\" -->\n      <\/div>\n<p><!-- END CLASS=\"BUCKET IMG\" -->\n   <\/div>\n<p><!-- END ID=\"RESG-S1-32172-100\" CLASS=\"BUCKETWRAP INTERNALLINK INSETTWOCOLUMN INSET2COL \" --><\/p>\n<p>\u201cThe best way to protect yourself from a bad night\u2019s sleep is to maintain overall good sleep hygiene,\u201d he says. That means establishing <a href=\"https:\/\/www.npr.org\/2019\/03\/20\/705224709\/dont-count-sheep-better-bedtime-rituals\"><u>a calming bedtime routine<\/u><\/a> and engaging in healthy habits to reset your sleep.<\/p>\n<p>The goal is to get seven or more hours of sleep on a consistent basis, <a href=\"https:\/\/www.sleephealthjournal.org\/article\/S2352-7218(15)00160-6\/abstract?_gl=1*9rd4c0*_gcl_au*MTcwMDAwNDkzNy4xNzMwNzM5NDEy*_ga*NzA2OTE2ODcwLjE3MzA3Mzk0MTI.*_ga_4NJJ62HMGF*MTczMDczOTQxMS4xLjEuMTczMDc0MDY3Ny4zNy4wLjA.\"><u>according to the National Sleep Foundation<\/u><\/a>. Good sleep is important for our health, and studies show it boosts <a href=\"https:\/\/mental.jmir.org\/2019\/3\/e12613\/\"><u>our moods<\/u><\/a>, <a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-psych-010419-050815\"><u>our memories<\/u><\/a> and <a href=\"https:\/\/rupress.org\/jem\/article\/219\/11\/e20220081\/213487\/Sleep-exerts-lasting-effects-on-hematopoietic-stem\"><u>our immune systems<\/u><\/a>.<\/p>\n<p>If you have difficulty sleeping for three or more nights a week for a period of three or more months \u2014 and your sleep loss can\u2019t be fully explained by another health problem \u2014 talk to a health care provider about treatment for chronic insomnia, says Aysola.<\/p>\n<p>Sleep experts share common mistakes people make when they have trouble sleeping &#8212; and what to do to fix them.<\/p>\n<h2 class=\"edTag\">Mistake No. 1: Forcing sleep<\/h2>\n<p>When you\u2019re up in the middle of the night, you might try and will yourself back to sleep by staying cemented to your pillow, says Aysola.<\/p>\n<p>But this will only associate \u201cthe bed and bedtime with stress,\u201d he says. Lying there awake, you might spend more time worrying about your lack of sleep and how tired you\u2019ll be the next day.<\/p>\n<aside id=\"ad-secondary-wrap\" class=\"ad-wrap secondary\" aria-label=\"advertisement\">\n<\/aside>\n<p><strong>The fix: <\/strong>If you can\u2019t fall back asleep, get out of bed. Do relaxing activities in dim lighting. Take a warm bath, read a dull book or listen to a soothing podcast or playlist.<\/p>\n<div id=\"resg-s1-32172-101\" class=\"bucketwrap internallink insettwocolumn inset2col \">\n<div class=\"bucket img\">\n                  <a class=\"imagewrap\" id=\"featuredStackSquareImage1199886001\" href=\"https:\/\/www.npr.org\/2024\/02\/26\/1199886001\/how-to-take-the-perfect-nap\" data-metrics-ga4=\"{&quot;category&quot;:&quot;recirculation&quot;,&quot;action&quot;:&quot;story_recirculation_click&quot;,&quot;clickType&quot;:&quot;inset box&quot;,&quot;clickUrl&quot;:&quot;https:\\\/\\\/www.npr.org\\\/2024\\\/02\\\/26\\\/1199886001\\\/how-to-take-the-perfect-nap&quot;}\"><picture><source srcset=\"https:\/\/media.npr.org\/assets\/img\/2024\/02\/23\/ouellette-npr-napping-feb24_sq-57102cd0c74fb8955bd446276e659be2dadbe58a.jpg?s=100&amp;c=15&amp;f=jpeg\" data-original=\"https:\/\/media.npr.org\/assets\/img\/2024\/02\/23\/ouellette-npr-napping-feb24_sq-57102cd0c74fb8955bd446276e659be2dadbe58a.jpg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2024\/02\/23\/ouellette-npr-napping-feb24_sq-57102cd0c74fb8955bd446276e659be2dadbe58a.jpg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"webp\" class=\"img lazyOnLoad\" type=\"image\/webp\"\/><source srcset=\"https:\/\/media.npr.org\/assets\/img\/2024\/02\/23\/ouellette-npr-napping-feb24_sq-57102cd0c74fb8955bd446276e659be2dadbe58a.jpg?s=100&amp;c=15&amp;f=jpeg\" data-original=\"https:\/\/media.npr.org\/assets\/img\/2024\/02\/23\/ouellette-npr-napping-feb24_sq-57102cd0c74fb8955bd446276e659be2dadbe58a.jpg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2024\/02\/23\/ouellette-npr-napping-feb24_sq-57102cd0c74fb8955bd446276e659be2dadbe58a.jpg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"jpeg\" class=\"img lazyOnLoad\" type=\"image\/jpeg\"\/><img decoding=\"async\" src=\"https:\/\/media.npr.org\/assets\/img\/2024\/02\/23\/ouellette-npr-napping-feb24_sq-57102cd0c74fb8955bd446276e659be2dadbe58a.jpg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2024\/02\/23\/ouellette-npr-napping-feb24_sq-57102cd0c74fb8955bd446276e659be2dadbe58a.jpg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"jpeg\" class=\"img lazyOnLoad\" alt=\"How to take a refreshing nap (without ending up more tired)\" loading=\"lazy\"\/><\/picture><\/a>         <\/p>\n<p><!-- END CLASS=\"BUCKETBLOCK\" -->\n      <\/div>\n<p><!-- END CLASS=\"BUCKET IMG\" -->\n   <\/div>\n<p><!-- END ID=\"RESG-S1-32172-101\" CLASS=\"BUCKETWRAP INTERNALLINK INSETTWOCOLUMN INSET2COL \" --><\/p>\n<p>If you\u2019ve got a lot on your mind, Aysola suggests writing out your worries into a notebook. \u201cThings often lose their power once they\u2019re on paper,\u201d he says. By managing your stress level, you can reset your mind and body and hopefully ease yourself back to sleep.<\/p>\n<h2 class=\"edTag\">Mistake No. 2: Sleeping in<\/h2>\n<p>Turning off your alarm clock the morning after a bout of insomnia is super tempting \u2014 especially if you have the luxury of extra time to stay in bed. But Aysola says when you sleep in, you\u2019re essentially giving yourself jet lag. That shift in your circadian rhythm can lead to crankiness, headache, gastrointestinal problems like nausea or indigestion, and make you \u201cgenerally feel bad.\u201d<\/p>\n<p><strong>The fix: <\/strong>To supplement lost sleep, Aysola suggests waiting a few hours and taking a nap. To ensure you don\u2019t make yourself any groggier \u2014 or affect your nighttime rest \u2014 nap at least six hours before bedtime for no more than an hour. (For more tips on how to nap, <a href=\"https:\/\/www.npr.org\/2024\/02\/26\/1199886001\/how-to-take-the-perfect-nap\"><u>listen to this episode<\/u><\/a>.)<\/p>\n<h2 class=\"edTag\">Mistake No. 3: Over-caffeinating<\/h2>\n<p>For many, it will feel natural \u2014 and necessary \u2014 to reach for a pick-me-up after a night of poor sleep. There\u2019s nothing wrong with that morning latte, but it\u2019s important to exercise restraint, says sleep physician <a href=\"https:\/\/www.fargosleepdoc.com\/about\"><u>Dr. Seema Khosla<\/u><\/a>, medical director at the North Dakota Center for Sleep. So maybe don\u2019t opt for a jumbo coffee with a triple shot of espresso.<\/p>\n<div id=\"resg-s1-32172-102\" class=\"bucketwrap internallink insettwocolumn inset2col \">\n<div class=\"bucket img\">\n                  <a class=\"imagewrap\" id=\"featuredStackSquareImage1161394509\" href=\"https:\/\/www.npr.org\/2023\/03\/06\/1161394509\/the-truth-about-caffeine\" data-metrics-ga4=\"{&quot;category&quot;:&quot;recirculation&quot;,&quot;action&quot;:&quot;story_recirculation_click&quot;,&quot;clickType&quot;:&quot;inset box&quot;,&quot;clickUrl&quot;:&quot;https:\\\/\\\/www.npr.org\\\/2023\\\/03\\\/06\\\/1161394509\\\/the-truth-about-caffeine&quot;}\"><picture><source srcset=\"https:\/\/media.npr.org\/assets\/img\/2023\/05\/31\/lk_harlan_coffee_7_sq-2491aa343785fba0d1f52696314093edd3a1c01f.jpeg?s=100&amp;c=15&amp;f=jpeg\" data-original=\"https:\/\/media.npr.org\/assets\/img\/2023\/05\/31\/lk_harlan_coffee_7_sq-2491aa343785fba0d1f52696314093edd3a1c01f.jpeg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2023\/05\/31\/lk_harlan_coffee_7_sq-2491aa343785fba0d1f52696314093edd3a1c01f.jpeg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"webp\" class=\"img lazyOnLoad\" type=\"image\/webp\"\/><source srcset=\"https:\/\/media.npr.org\/assets\/img\/2023\/05\/31\/lk_harlan_coffee_7_sq-2491aa343785fba0d1f52696314093edd3a1c01f.jpeg?s=100&amp;c=15&amp;f=jpeg\" data-original=\"https:\/\/media.npr.org\/assets\/img\/2023\/05\/31\/lk_harlan_coffee_7_sq-2491aa343785fba0d1f52696314093edd3a1c01f.jpeg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2023\/05\/31\/lk_harlan_coffee_7_sq-2491aa343785fba0d1f52696314093edd3a1c01f.jpeg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"jpeg\" class=\"img lazyOnLoad\" type=\"image\/jpeg\"\/><img decoding=\"async\" src=\"https:\/\/media.npr.org\/assets\/img\/2023\/05\/31\/lk_harlan_coffee_7_sq-2491aa343785fba0d1f52696314093edd3a1c01f.jpeg?s=100&amp;c=100&amp;f=jpeg\" data-template=\"https:\/\/media.npr.org\/assets\/img\/2023\/05\/31\/lk_harlan_coffee_7_sq-2491aa343785fba0d1f52696314093edd3a1c01f.jpeg?s={width}&amp;c={quality}&amp;f={format}\" data-format=\"jpeg\" class=\"img lazyOnLoad\" alt=\"How to have a healthy relationship with caffeine\" loading=\"lazy\"\/><\/picture><\/a>         <\/p>\n<p><!-- END CLASS=\"BUCKETBLOCK\" -->\n      <\/div>\n<p><!-- END CLASS=\"BUCKET IMG\" -->\n   <\/div>\n<p><!-- END ID=\"RESG-S1-32172-102\" CLASS=\"BUCKETWRAP INTERNALLINK INSETTWOCOLUMN INSET2COL \" --><\/p>\n<p>Consuming too much caffeine can affect the duration and quality of your next night\u2019s sleep. One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36870101\/\"><u>2023 review <\/u><\/a>on the effects of caffeine and sleep found that caffeine consumption could reduce your nighttime sleep by 45 minutes.<\/p>\n<p><strong>The fix: <\/strong>The Federal Drug Administration recommends consuming no more than 400 mg of caffeine a day, or roughly four cups of coffee. While <a href=\"https:\/\/www.npr.org\/2023\/03\/06\/1161394509\/the-truth-about-caffeine\"><u>caffeine tolerance can vary<\/u><\/a> from person to person, Khosla recommends cutting off your caffeine intake at lunchtime or sooner to make sure that diet soda doesn\u2019t mess with your beauty sleep.<\/p>\n<aside id=\"ad-third-wrap\" class=\"ad-wrap third\" aria-label=\"advertisement\">\n<\/aside>\n<h2 class=\"edTag\">Mistake No. 4: Skipping your workout<\/h2>\n<p>The gym isn\u2019t the first place most people want to be after a night of tossing and turning. And when you\u2019re feeling low energy, it\u2019s easy to let yourself opt out of your normal exercise routine. But as hard as it may be to strap on those running shoes, moving your body can give you much-needed energy during the day and benefit your sleep at night.<\/p>\n<p>\u201cExercise is wonderful for sleep,\u201d says Khosla. It boosts restorative slow-wave sleep and melatonin, the hormone that regulates your body\u2019s sleep-wake cycle. It\u2019s also great for stress reduction.<\/p>\n<p><strong>The fix:<\/strong> Do what feels good to your body. Even light exercise like going for a brisk walk or a bit of bedtime yoga can be beneficial, says Khosla.<\/p>\n<p>Keep in mind that insomnia can affect balance and coordination, so avoid strenuous workouts like lifting heavy weights if you\u2019re not feeling your best.<\/p>\n<h2 class=\"edTag\">Mistake No. 5: Drinking alcohol<\/h2>\n<p>Some people may reach for a glass of wine to help them fall asleep before bed, but Khosla says that\u2019s only a temporary solution. \u201cA lot of people fall asleep quicker with alcohol but that sleep may not be as restorative.\u201d<\/p>\n<p>Studies show <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/B9780444626196000240?via%3Dihub\"><u>alcohol disrupts your sleep architecture<\/u><\/a>, or the natural flow of sleep stages you cycle through each night. It can suppress REM sleep, cause sleep apnea and lead to frequent wakings.<\/p>\n<p><strong>The fix: <\/strong>If you\u2019re considering a nightcap in the evening, don\u2019t drink it right before bed. Have your little tipple at least three hours before bedtime and limit yourself to one drink to ensure you don\u2019t mess with your sleep, says Khosla.<\/p>\n<p>If you\u2019re tempted to drink to take the edge off the panic of not getting enough sleep, remember, there are no perfect sleepers, says Khosla. \u201cIt&#8217;s normal to wake up at night. Nobody sleeps through every night forever.\u201d<\/p>\n<aside id=\"ad-overflow-3-wrap\" class=\"ad-wrap overflow\" aria-label=\"advertisement\">\n<\/aside>\n<p><em>The digital story was edited by Malaka Gharib. The visual editor is Beck Harlan. We&#8217;d love to hear from you. Leave us a voicemail at\u00a0<\/em><a href=\"https:\/\/www.npr.org\/2024\/11\/07\/g-s1-32172\/tel:2022169823\"><em>202-216-9823<\/em><\/a><em>, or email us at\u00a0<\/em><a href=\"https:\/\/www.npr.org\/2024\/11\/07\/g-s1-32172\/mailto:LifeKit@npr.org\"><em>LifeKit@npr.org<\/em><\/a><em>.<\/em><\/p>\n<p><em>Listen to Life Kit on<\/em><a href=\"http:\/\/n.pr\/3LdRb0X\"><em>\u00a0Apple Podcasts<\/em><\/a><em>\u00a0and<\/em><a href=\"http:\/\/n.pr\/3K3xVln\"><em>\u00a0Spotify<\/em><\/a><em>, or sign up for our<\/em><a href=\"http:\/\/n.pr\/3xN1tB9\"><em>\u00a0newsletter<\/em><\/a><em>.<\/em><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.npr.org\/2024\/11\/07\/g-s1-32172\/how-to-recover-from-a-bad-night-of-sleep\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Drinking several cups of coffee throughout the day is not a healthy way to recover from a bad night of sleep, say sleep experts. In fact, it may negatively impact &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=123306\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-123306","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/123306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=123306"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/123306\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=123306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=123306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=123306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}