20 Things You Shouldn’t Do Before Bed from 20 Things You Shouldn’t Do Before Bed

20 Things You Shouldn’t Do Before Bed

At some point or another we have all experienced a difficult night’s sleep. Maybe you begin thinking about everything that happened that day, your mind is racing over the day’s struggles, or you can’t stop thinking about the following day’s tasks.

Drink Caffeine

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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.”

Smoke

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Although smokers believe smoking calms their nerves, an evening cigarette actually does more harm than good. Nicotine is a stimulant, which causes difficulty sleeping.

Drink Alcohol

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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.

Artificial Light

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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.

Take Certain Medications

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Certain medications have been proven to cause insomnia and disrupt sleep. Speak with your doctor about your prescriptions; you may be better off taking some of them in the morning.

Don’t Watch a Distressing Television Show

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More nighttime TV means less sleep but a distressing television show only makes matters worse. Research has shown that those who watch stressful television shows before bed report more tossing and turning.

Eat Close to Bedtime

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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.

Eat Chocolate

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Dr. Mercola explains that “dark chocolate, though the healthiest form of chocolate from an antioxidant perspective, can contain relatively high levels of caffeine that can keep you up at night if you're sensitive. It also contains obromine, a compound that has caffeine-like effects.”

Exercise Right Before Bed

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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).”

Eat Spicy Foods

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What you eat before bed will determine how you feel throughout the night. Who wants to wake up feeling sick and uncomfortable? Make sure you stay away from any spicy foods before bed. You will likely wind up with indigestion and discomfort.

Shower

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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.

Turn the Heat up

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Yes, your room temperature really does have an effect on how quickly you fall asleep. We all have experienced those hot summer nights, tossing and turning trying to get comfortable, not being able to fall asleep because it’s so hot. It is proven that people tend to fall asleep faster and sleep better when the room temperature is cooler.

Hydrating Before Bed

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Drinking too many liquids before bed fills up your bladder ultimately resulting in frequent bathroom trips during the night.

Don’t Check Your Texts

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You may have to send just one last text before bed, but before you know it, you’ll be in a full on conversation and you just lost an hour of sleep. Stop distracting yourself with your cell phone. When you’re ready for bed, set it aside and don’t touch it again until you wake up in the morning.

Eat Sugary Foods

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Eating sugary foods or drinking sugary drinks before bed will cause a rise in your blood-sugar levels, ultimately causing your energy levels to spike. This will cause difficulty sleeping and disruptions to your sleep process.

Drink Tea

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Some teas are great for calming and relieving stress before bed; these are usually herbal teas that do not contain caffeine. It’s important to read the labels on your tea, if you see that there is caffeine added, avoid drinking it before bed. Caffeine is a stimulant and will cause trouble sleeping.

Play Video Games

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We already know that watching TV before bed can disrupt your sleep. So add video games to it, and you’re in for a rough night. Video games promote brain stimulation and require constant interaction.

Don’t Work in Bed

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It is advised to associate your bedroom with sleep. Doing other activities such as talking on the phone, checking your emails or finishing up last minute work will make it harder for you to fall asleep.

Fight with Your Significant Other

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Fighting with your significant other before bed causes stress, which may cause difficulty sleeping. According to Health.com “the brain uses the same neurotransmitters for sleep and mood; it's often hard to know which starts first. Stressful situations or events, such as money or marital problems, often kick off insomnia that can become a long-term problem.”

Don’t Forget to Turn off The Lights

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According to the Sleep Academy, light affects our biological clock in accordance with light and dark. Light signals the body to produce less melatonin and the body’s production of melatonin, the body’s naturally occurring hormone that helps induce sleep. That being said, don’t fall asleep with the lights on, and try and get less light the closer you get to your bedtime.

20 Things You Shouldn’t Do Before Bed