Getting a good night’s sleep is essential for overall health and well-being, but many people unknowingly engage in habits that can disrupt their sleep. Did you know that according to the Sleep Foundation, about one in three American adults don’t get enough sleep?1
Insufficient sleep not only affects your daily performance but also increases the risk of serious health conditions like heart disease and diabetes. To help you achieve better sleep, here are 15 things you should avoid before going to bed.
1. Drinking Caffeine
Caffeine is a notorious sleep disruptor. While it’s perfect for a morning boost, consuming caffeine in the late afternoon or evening can interfere with your ability to fall asleep. Studies have shown that caffeine can remain in your system for up to six hours, making it harder to achieve deep, restorative sleep.(ref)
Instead, try switching to herbal teas or water as your evening beverages. This simple change can significantly impact your sleep quality. If you find yourself craving something warm and soothing, chamomile tea, known for its calming properties, is an excellent choice.
2. Eating Heavy Meals
Indulging in a heavy meal right before bed can lead to discomfort and indigestion, which can keep you up at night. Our digestive system slows down during sleep, so heavy foods can cause heartburn or acid reflux, making it difficult to get comfortable.
If you’re feeling peckish before bed, opt for a light snack. Foods like a small portion of yogurt, a banana, or a handful of nuts can satiate your hunger without disrupting your sleep. Eating at least two to three hours before bedtime is also a good rule of thumb.
3. Using Electronic Devices
The blue light emitted from phones, tablets, and computers can mess with your body’s melatonin production, the hormone that regulates sleep. This light tricks your brain into thinking it’s still daytime, making it harder to wind down and fall asleep.
To combat this, establish a digital curfew at least an hour before bed. Replace screen time with relaxing activities like reading a book, listening to soothing music, or practicing mindfulness exercises. This will help signal to your brain that it’s time to prepare for sleep.
4. Exercising Intensely
While regular exercise benefits sleep, engaging in vigorous physical activity right before bed can have the opposite effect. High-intensity workouts can increase your heart rate and adrenaline levels, making it difficult to relax and fall asleep.
Try to schedule your intense workouts earlier in the day, preferably in the morning or early afternoon. If you want to incorporate physical activity into your evening routine, opt for gentle exercises like yoga or stretching, which can help you unwind and prepare for sleep.
5. Drinking Alcohol
Many people believe that a nightcap can help them sleep better, but alcohol can actually disrupt your sleep cycle. While it might make you drowsy initially, alcohol can lead to fragmented sleep and frequent awakenings throughout the night.
If you enjoy a drink in the evening, aim to have it with dinner rather than right before bed. Moderation is key, and it’s best to avoid alcohol at least a few hours before you plan to sleep to ensure a more restful night.
6. Engaging in Stressful Conversations
Discussing stressful topics or having heated arguments before bed can leave you feeling anxious and wound up, making it difficult to relax and fall asleep. Your mind may continue to race, thinking about the conversation and its implications.
Try to resolve any pressing issues earlier in the day and keep evening conversations light and pleasant. If something is bothering you, jot it down in a journal to revisit the next day, allowing yourself to let go of stress before bedtime.
7. Checking Work Emails
If you check your emails before bed, work-related thoughts and worries can easily creep into your mind. This can increase stress levels and make it harder to switch off and relax, impacting your ability to fall asleep.
Set a boundary for yourself by designating a specific time to stop checking work emails, ideally at least an hour before bed. Use this time to unwind and disconnect from work, focusing instead on activities that promote relaxation and calm.
8. Consuming Sugary Snacks
Snacking on sweets before bed can lead to a spike in blood sugar levels, followed by a crash, disrupting your sleep. Sugar can also cause an energy boost that might make it harder for you to wind down.
If you need a pre-bedtime snack, choose options that are low in sugar and won’t cause a sudden energy spike. Foods like a small piece of dark chocolate, a few whole-grain crackers, or a piece of fruit can satisfy your cravings without affecting your sleep.
9. Skipping Your Bedtime Routine
Having a consistent bedtime routine signals to your body that it’s time to wind down and prepare for sleep. Skipping this routine can leave you feeling unprepared for bed, making it harder to relax and fall asleep.
Create a calming pre-sleep routine that works for you, whether it includes reading, taking a warm bath, or practicing meditation. Stick to this routine every night to help your body recognize when it’s time to go to sleep.
10. Taking Long Naps
While napping can be beneficial, taking long naps late in the day can interfere with your ability to fall asleep at night. Extended naps can throw off your sleep schedule and reduce your sleep drive.
If you feel the need to nap, limit it to 20-30 minutes and try to nap earlier in the afternoon. This way, you can recharge without disrupting your nighttime sleep.
11. Leaving Lights On
Sleeping with lights on, including night lights or lamps, can interfere with your body’s production of melatonin. Even dim lights can signal to your brain that it’s still daytime, making it harder to fall and stay asleep.
Aim to sleep in complete darkness, using blackout curtains if necessary to block out any external light. If you need a light source for safety, opt for a red or dim night light, which is less likely to interfere with melatonin production.
12. Listening to Loud Music
Listening to loud or upbeat music before bed can stimulate your mind and body, making it harder to relax and fall asleep. Your brain needs a calm and quiet environment to transition into sleep mode.
If you like to listen to music or nature sounds before bed, choose calming, soothing music. This type of audio can help you relax and create a peaceful atmosphere conducive to sleep.
13. Ignoring Your Sleep Environment
A cluttered, uncomfortable sleep environment can make it challenging to fall and stay asleep. Factors like room temperature, noise levels, and the comfort of your mattress and pillows play a crucial role in sleep quality.
Ensure your bedroom is a serene, sleep-friendly space. Keep it clean, cool, and quiet, and invest in a comfortable mattress and pillows that support restful sleep. Creating an optimal sleep environment can make a significant difference in how well you sleep.
14. Drinking Too Much Water
Staying hydrated is essential, but drinking large amounts of water right before bed can lead to frequent trips to the bathroom throughout the night. This can interrupt your sleep and make it difficult to achieve deep, restful sleep.
Try to hydrate earlier in the day and reduce your fluid intake in the evening. This can help minimize nighttime disruptions and allow you to sleep more soundly.
15. Relying on Sleeping Pills
While sleeping pills can be helpful for short-term sleep issues, relying on them regularly can lead to dependence and may not address the underlying causes of sleep problems. Over time, you might also build a tolerance, requiring higher doses to achieve the same effect.
If you’re struggling with sleep, consider natural remedies and lifestyle changes first. Practices like maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and managing stress can improve your sleep without needing medication.
By avoiding these 15 habits before bedtime, you can significantly improve your sleep quality and overall health. Implementing these changes may take time, but the benefits of better sleep are well worth the effort.
A good night’s sleep is within your reach, and making mindful choices before bed is the key to achieving it.
Source:
- https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
