My Story - Dr Prabath

By Dr. Prabath, Founder of Millionaire Health Habits & Owner of Unique Medical Cranbourne, Australia

Live Richer in Every Way

By Dr prabath

Every day, bad routines disturb your sleeping

Now that we know the positive and negative effects of poor sleep, let’s discuss common mistakes we all make from time to time that damage our sleep. Imagine all my readers getting scared and going to bed on time, but making these common mistakes?

1. Eating heavy meals at night time

Remember the old proverb, “Eat like a king for breakfast and like a beggar for dinner?” All the scientific research has confirmed this ancient wisdom, yet most patients I ask do the opposite! This added workload would cause the body to heat up due to increased metabolism and disturb your sleep.

2. Eating spicy food just before bedtime

Imagine the countless nights waking up with a burning chest pain and taking Gaviscon, etc?

3. Eating sweets and desserts full of sugar

Sleep is like your car being in a garage with the engine turned on and humming without moving. Eating sweets, etc, is like putting high-octane fuel in a resting vehicle, making the engine speed up and warm up at night time instead of cooling down

4. Snaking before bedtime

This is like putting more heavy stuff in the back of the bonnet of the car at night time, so not letting it rest and overloading the system

5. Having alcohol just before bedtime

Your sleep is like a carefully conducted symphony with different instruments (sleep stages). Alcohol is like a disruptive guest who barges in and starts banging on the drums loudly and erratically. At first, it might make the music seem slower and more relaxed (you feel sleepy), but soon it throws off the rhythm and harmony, causing the symphony to fall apart (fragmented, poor-quality sleep).

6. Watching TV in bed

7. looking at blue light-emitting devices like smartphones and iPads

Imagine your bedroom is a cosy theatre where your brain is the audience, ready to watch the calming “sleep movie.” Normally, the lights dim gradually, and the audience relaxes into their seats. Using phones or tablets before bed is like suddenly turning on bright, flashing stage lights and playing an action-packed trailer right before the movie starts. The audience (your brain) gets overstimulated and alert, making it hard to settle down and enjoy the calm movie (fall asleep)

8. Treating bedtime as your worrying time

Your bedtime should be your sanctuary to escape from all your worries. I have had great sleep despite losing a considerable amount of money on the stock market, as I know I can’t get it back by ruminating. By worrying in bed, you are most likely to have bad dreams based on your worries and increased sleep stress. Why carry a huge weight on your brain and mind when nature has given you a porter called sleep? Who’s happy to carry your stress weight?

9. Having evening coffee

Think of your brain as a fireplace that needs to slowly burn down to embers before bedtime, creating a warm, cosy environment for sleep.

Drinking caffeine late is like throwing a fresh log onto the fire. Instead of glowing embers, the fire blazes up again, making it impossible to relax and settle down for the night.

10. Having an uncomfortable bedroom

If you can dress up nicely and spend hundreds of dollars on designer clothing, why can’t you get the best possible pillow, mattress, etc? It’s shocking to see how untidy and uncomfortable most people’s bedrooms are, despite having spotless living rooms!

11. Treating your bedroom as a multitasking station rather than a sanctuary, only to sleep

Your bedroom should be a holy sanctuary for only two things: sleep and sex! Having good sex is one of the best ways to have a good night’s sleep

Below is a video explaining the mistakes mentioned