Want to Improve Your Quality of Sleep? Avoid These Things Before Bed
Do you feel tired when waking up or feel sleepy during the day? or maybe feel desperate for a cup of coffee to help your eyes open? The reality is that most people aren’t getting enough amount of sleep every night.
A survey found out that only 16% of us are getting the recommended eight hours of sleep whereas 58% don’t have enough sleep.
Less time of sleep can contribute to obesity and cardiovascular disease, or even impact cognitive function and will affect your work.
To have a good quality of sleep, you need to avoid some habits or things before going to bed. Here are the things that you need to avoid before bedtime to have a good night's sleep!
1. Smoking or drinking alcohol
It is obvious that smoking and drinking alcohol are not healthy for the body and if you do these things before going to bed, it can cause you to wake up many times during the night.
The reason is that nicotine is a stimulant, it will make you feel wired and while alcohol will make you feel drowsy, it also interrupts the rapid eye movement (REM) sleep.
2. Heavy meals
Generally, it is better to avoid eating when you are about to sleep because a full stomach will make it hard to fall asleep, and lying down after you have eaten can cause indigestion and heartburn, which is obvious that you won’t have a good sleep later.
It is best to eat three hours before your bedtime or eat heavy meals at lunch and lighter meals for dinner.
3. Technology in bed
Research shows that the white and blue lights from laptops or smartphones prevent the brain to release melatonin, a hormone that tells your body to sleep.It is best to avoid these devices before sleep and try to avoid looking at the screen one hour before bedtime.
4. Hot baths
Hot baths surely can be so relaxing, but taking hot baths before sleeping can prevent falling asleep.
The reason is that the temperature of your body will naturally drop and your body needs more time to cool it down before feeling sleepy. It is best to have a cold shower after your hot bath to bring down and stabilize your body temperature.
5. Strenuous exercise
Exercising can lead to a good sleep at night but only if you do it during the day, but if your working out close to your sleep time might sabotage your sleep.
Strenuous exercise can cause your body temperature to rise and leads to increased brain activity and releases of adrenaline.
It is best to work out at least three hours before sleep if you are not a morning person or a lighter exercise such as swimming or yoga.
6. Work-related activities
A study found out that people who used their smartphones or laptop for work at night are less productive and focus less during the day.
Working before you go to bed not only releases your melatonin from the suppressing light of your screen but also prevents you from being relaxed before falling asleep.
7. Intense conversations
Arguments can elevate cortisol and stress hormones so you better avoid arguments and stressful conversations and try to solve them during the day rather than being frustrated at bedtime.
If you have an important decision to make, it is better to agree on the next day when you can solve things during the day.
8. Not following routines
People are creatures of habit, and if you go to bed at a different time than usual, your brain will be difficult to slow down and sleep so try to have your own rituals an hour before you sleep which will make you relax.
You can start by preparing your clothes for the next day, reading, meditation, or reading which has already proved to relieve stress and lower depression.