Resting adequately keeps you fresh and ready to tackle the new day. Having a good night’s sleep is key to being well-rested in the morning. Certain practices can interfere with your sleep quality and time. Read about 18 things you should avoid before going to bed in this article.
Avoid Stimulating Activities
Start winding down at least an hour before bedtime to prepare your body for sleep. Don’t engage in vigorous exercise; avoid watching thrilling or suspenseful movies or playing stimulating video games. Healthline says intense exercises stimulate your mind and body, making it difficult to fall asleep.
Skip the Late-Night Snacks
Late-night snacks, while tempting, are often a poor choice before sleep. Consuming heavy or spicy foods can lead to discomfort, indigestion, and disrupted sleep patterns. Additionally, the body’s metabolism slows during sleep, making it harder to digest these foods efficiently.
Don’t Take Naps Too Late
Limiting late afternoon or evening naps can help regulate your sleep-wake cycle. Late naps confuse your body’s internal clock, making it harder to fall asleep at night. Additionally, they can decrease the quality of your sleep, leaving you feeling groggy and unrested the next day.
Avoid Stressful Activities
Engaging in stressful activities before bed can increase cortisol levels and make it harder to relax and fall asleep peacefully, as per Medical News Today. Avoid stressful things like work tasks or arguments at night. Instead, engage in calming activities such as reading, listening to soothing music, or practicing relaxation techniques
Don’t Drink Excessive Fluids
It’s best not to drink too much water or juice before you go to sleep. This will reduce your likelihood of waking up frequently to use the bathroom. You can, therefore, have long hours of uninterrupted sleep to rest well. Diuretic substances like caffeine or alcohol can also stimulate urine.
Say No to Bright Lights
Bright lights, such as those emitted by screens or overhead lights, can inhibit the production of melatonin, the hormone that regulates sleep. Use dim lighting in your bedroom to signal to your body that it’s time to wind down and rest.
Don’t Consume Caffeine
It is a widely known fact that caffeine disrupts sleep. Caffeine can be found in coffee, tea, energy drinks, chocolate or caffeinated snacks, and some medications or supplements. Its effects can last several hours. Minimize your consumption of caffeine to prevent interruptions to your sleep cycle.
Say No to Heavy Meals
Don’t eat big meals at night. The digestion process requires energy and takes time, which can hinder the natural transition into restful sleep. Moreover, lying down with a full stomach can lead to acid reflux and heartburn, causing discomfort and potentially insomnia.
Don’t Work Right Before Bed
Working before bed can negatively impact your sleep quality. Checking work emails or completing tasks increases your stress levels and makes it harder to quiet your mind. Instead, establish a relaxing bedtime routine to help you unwind and prepare for sleep.
Don’t Use Your Bed for Non-Sleep Activities
Reserve your bed solely for sleeping and intimate moments. Avoid working, watching TV, or eating in bed, as it can confuse your brain. By associating your bed with relaxation, you signal to your mind that it’s time to sleep when you lie down.
Limit Screen Time
Studies show that blue light emitted from electronic devices leads to disruptions in sleep patterns. Avoid being on your phone, computer, or any other electronic devices before bed. Reducing screen time can help signal to your brain that it’s time to wind down and prepare for sleep.
Skip the Loud Music
Before bedtime, avoid listening to loud music or attending noisy events. Loud noises can stimulate your brain and make it difficult to relax. Instead, listen to calming sounds or gentle music to create a peaceful auditory environment and help soothe your mind.
Don’t Consume Nicotine
Nicotine is a stimulant that can increase alertness and disrupt your sleep patterns. Whether it’s cigarettes, vaping devices, or nicotine gum, refrain from using them close to bedtime. By avoiding nicotine, you give your body a better chance to relax.
Don’t Take Hot Showers or Baths
Avoid taking hot showers or baths right before bed. While it might feel relaxing initially, hot water can raise your body temperature, making it harder to fall asleep. Take cooler showers instead, as they can help lower your body temperature and promote relaxation.
Skip the Spicy Foods
Spicy ingredients cause acid reflux, making it uncomfortable to lie down and fall asleep. Eat foods that are gentle on your stomach at dinner and during evening meals. This helps you improve your chances of falling asleep comfortably and waking up refreshed.
Don’t Stress About Sleep
Try not to worry about your sleep quality or quantity before bedtime. Obsessing over sleep metrics or fearing insomnia will only increase stress levels, making it harder to relax and fall asleep. Instead, adopt a relaxed attitude towards sleep and trust in your body’s ability to rest and rejuvenate naturally.
Stressing About Tomorrow
Try to avoid thinking about your worries or to-do list right before bed. Stressing about tomorrow before sleeping is counterproductive. It activates the mind, hindering relaxation, which can make you less useful the next day. Consider jotting down your thoughts in a journal to clear your mind.
Consuming Sugary or High-Carb Snacks
Consuming sugary or high-carb snacks before sleeping can disrupt your sleep cycle. These snacks cause a spike in blood sugar levels, leading to a surge in energy that can make it difficult to fall asleep. Additionally, they may contribute to weight gain and increase the risk of developing sleep disorders.
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