5 Things Not to Do Before Bed to Ensure Good Sleep
A good night’s sleep is essential for your overall health and wellbeing. However, certain habits before bed can make it harder to fall asleep and stay asleep. To help you get the restorative sleep you need, here are five things you should avoid before bedtime.
1. Using Screens Right Before Bed
Scrolling through your phone, watching TV, or working on your laptop can interfere with your sleep quality. The blue light emitted by screens suppresses melatonin production, making it harder for your body to wind down. Try to disconnect from screens at least an hour before bedtime and opt for activities like reading or meditation instead.
2. Consuming Caffeine or Alcohol
Drinking coffee, energy drinks, or even tea too late in the day can disrupt your ability to fall asleep. Caffeine is a stimulant that can stay in your system for hours, keeping you alert when you should be winding down. Similarly, while alcohol may initially make you feel sleepy, it can interfere with your sleep cycle, leading to restless nights.
3. Eating Heavy or Spicy Meals
Eating a big meal right before bed can lead to discomfort, bloating, and even acid reflux, all of which can make it difficult to fall asleep. Spicy foods, in particular, can cause indigestion and raise your body temperature, making it harder to get comfortable. If you’re hungry before bed, opt for a light snack like yogurt or a banana.
4. Exercising Too Late
While regular exercise is great for sleep quality, working out too close to bedtime can have the opposite effect. Intense exercise raises your heart rate and core body temperature, making it harder for your body to transition into sleep mode. Aim to finish workouts at least 2-3 hours before bed to allow your body time to relax.
5. Stressing or Overthinking
Bringing work stress, personal worries, or unfinished tasks to bed can keep your mind racing and make it difficult to relax. Try incorporating relaxation techniques like deep breathing, journaling, or listening to calming music to clear your mind before sleep.
By avoiding these common sleep disruptors, you can create a bedtime routine that supports deep, restful sleep. Prioritizing good sleep hygiene will leave you feeling more refreshed, energized, and ready to take on the day!