Tossing and turning all night, wondering why you can’t sleep? We’ve all been there. But what if I told you that some things you do before bed might be messing with your sleep? In this article, I’ll enumerate 15 things you should skip before hitting the sack.
1. Caffeine After 3 PM
Drinking coffee or energy drinks late in the day can keep you up at night. Caffeine stays in your body for hours, making it hard to fall asleep. Even if you think you’re not affected, it might still mess with your sleep quality. Cut off caffeine by 3 PM to give your body time to wind down. If you need a pick-me-up, try a quick walk or stretching.
2. Bright Screens Before Bed
Your phone, tablet, and TV can trick your brain into thinking it’s daytime. The blue light from these devices stops your body from making sleep hormones. This makes it harder to fall asleep and can leave you feeling groggy in the morning. Try to turn off screens at least an hour before bed. If you must use them, use night mode or blue light filters to help reduce the impact.
3. Heavy Meals Late At Night
Eating a big meal right before bed can make it hard to sleep well. Your body needs to work to digest the food, which can keep you awake. It can also cause heartburn or indigestion, making you uncomfortable. Try to eat dinner at least 3 hours before bedtime. If you’re hungry later, have a light snack like a banana or a small handful of nuts.
4. Intense Exercise Close To Bedtime
Working out is great for your health, but doing it too close to bedtime can make it hard to sleep. Exercise wakes up your body and mind, making you feel alert. It also raises your body temperature, which can interfere with sleep. Try to finish your workout at least 2-3 hours before bed. If you want to move before bed, try some gentle stretching or yoga instead.
5. Alcohol As A Sleep Aid
Some people think alcohol helps them sleep, but it actually makes sleep worse. While it might make you feel sleepy at first, it can wake you up in the middle of the night. Alcohol also reduces the quality of your sleep, so you wake up feeling tired. If you drink, try to stop at least 3 hours before bed. For a better sleep aid, try a warm cup of caffeine-free tea instead.
6. Arguing Or Stressful Conversations
Getting into heated discussions before bed can leave your mind racing. Your body releases stress hormones when you argue, making it hard to relax. These emotions can stick with you, keeping you awake long after the argument is over. Try to resolve conflicts earlier in the day when possible. If a stressful topic arises, agree to talk about it in the morning when you’re both rested.
7. Checking Work Emails
Reading work emails can stress you out and keep your mind active. It might make you start thinking about tomorrow’s tasks instead of relaxing. This can lead to a restless night and make you feel unprepared the next day. Set a cut-off time for work-related activities, ideally a few hours before bed. If something is urgent, it will likely warrant a phone call rather than an email.
8. Taking Long Naps During The Day
Napping too long or too late in the day can mess up your sleep at night. While short naps can be refreshing, long ones can make you less sleepy at bedtime. This can throw off your whole sleep schedule. Try to limit naps to 20-30 minutes and avoid napping after 3 PM. If you’re very tired during the day, it might be a sign you need to improve your nighttime sleep habits.
9. Drinking Too Much Water Before Bed
Staying hydrated is essential, but drinking a lot right before bed can disrupt your sleep. You might wake up needing to use the bathroom in the middle of the night. This interrupts your sleep cycle and can make it hard to fall back asleep. Try to drink most of your water earlier in the day. Limit fluids in the 2-3 hours before bed, just sipping if you’re thirsty.
10. Keeping Your Bedroom Too Warm
A room that’s too hot can make it hard to fall asleep and stay asleep. Your body temperature naturally drops as you sleep, and a cool room helps this process. A warm room can make you feel restless and uncomfortable. Aim for a bedroom temperature between 60-67°F (15-19°C). If you’re cold, it’s better to add a blanket than to turn up the heat.
11. Using Your Bed For Non-Sleep Activities
Doing things like working, studying, or watching TV in bed can confuse your brain. Your mind starts to associate your bed with being awake and alert instead of sleeping. This can make it harder to fall asleep when it’s actually bedtime. Try to use your bed only for sleep and intimacy. Do other activities in a different room, so your brain knows it’s time to sleep when you get into bed.
12. Irregular Sleep Schedule
Going to bed and waking up at different times each day can mess up your body’s internal clock. This makes it harder to fall asleep and wake up naturally. You might feel tired during the day and wide awake at night. Try to go to bed and wake up at the same time every day, even on weekends. Your body will get used to the routine, making it easier to fall asleep and wake up.
13. Thinking About Stressful Things
Lying in bed thinking about your problems can keep you up all night. Your mind starts racing, and you might feel anxious or worried. This makes it hard for your body to relax and fall asleep. Try writing down your worries or to-do list before bed to get them out of your head. You can also try some relaxation techniques like deep breathing or visualization to calm your mind.
14. Smoking Or Vaping
Nicotine is a stimulant that can keep you awake, just like caffeine. It can make it harder to fall asleep and can cause you to wake up earlier than you want. Smokers often have more sleep problems than non-smokers. If you smoke or vape, try to stop at least 2-3 hours before bed. Better yet, consider quitting altogether for better sleep and overall health.
15. Taking Certain Medications
Some medicines can affect your sleep, especially if taken close to bedtime. This includes some cold and allergy meds, pain relievers, and even some blood pressure drugs. They might make you feel alert or cause side effects that keep you up. Check with your doctor about the best time to take your meds. Never change your medication schedule without talking to a healthcare professional first.
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