7 Bedtime Habits to Avoid

What you do before you go to bed has a huge impact on sleep quality
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Are you suffering from insomnia? Maybe you find yourself restless and frequently waking up in the middle of the night. You are not alone, many people undergo trouble sleeping, and in many cases what you do before you go to bed has a huge impact.

Actions such as showering before bed or even splashing your face with cold water can trigger your brain and throw off its internal clock.

It’s important to stick to a consistent sleep schedule and keep your circadian rhythm in check. This means, going to sleep and waking up at the same time each day.

If you choose to ignore these bedtime habits, you may find yourself suffering from sleep deprivation. Sleep deprivation can lead to depression, accidents, weight gain, aging and forgetfulness.

That being said, for a better night sleep it’s important to understand the habits that you need to avoid.

Read below for the 7 Bedtime Habits to Avoid

 

1. Drinking Caffeine- Caffeine is a stimulant. Therefore, it will cause disturbance to your sleep, making it harder to fall asleep while also waking you up during the night. According to CBS News, “A small and preliminary study suggests that caffeine does more than serve as an eye-opener: When consumed a few hours before bed, the most widely consumed psychoactive drug in the world seems to disrupt the body's internal clock.”

2. Alcohol Before Bed- Although it may seem like after a few glasses of wine you fall asleep faster. Wine actually prevents you from falling into a deep sleep, while also waking you up periodically throughout the night. Skip the wine right before bed, have it with your dinner instead.

3. Artificial Light- Looking at your phone/TV/computer screen is detrimental to your sleep. The light from your screen keeps your mind stimulated making it harder for you to fall asleep. According to cnet, the blue light that your LED screen gives off can slow down or stop the production of melatonin. Without melatonin we tend to stay awake longer which in turn keeps us up later than we intended.

4. Eating Close to Bedtime- Trying to fall asleep on a full stomach is just plain uncomfortable. But eating too close to your bedtime may cause gas or heartburn, which can keep you awake. Tip: stay away from foods high in acid before bed and try not to consume more than 600 calories.

5. Exercising Right Before Bed- Exercising at the right time is crucial to a good night sleep. Although exercise has proven to help you sleep, it also causes you to feel more awake and alert. “The University of Maryland Medical Center recommends avoiding strenuous exercise two hours before sleep (livestrong.com).”

6. Showering- believe it or not, if you have already showered in the morning and you take another shower at night it can send the wrong message to your brain.

7. Hydrating Before Bed- drinking too many liquids before bed fills up your bladder ultimately resulting in frequent bathroom trips during the night.

 

More Readings

Common Side Effects of Sleep Deprivation

Things That Are Keeping You Awake

Healthy Morning Routines to Start Your Day Off Right

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