Sleep is a vital element in maintaining good health. However, many people don't realize that their pre-bedtime activities can negatively affect both falling asleep and getting restful sleep.
There are many activities that people tend to pursue subconsciously, but that actually prevent them from having a good night's rest. Prolonged phone use, drinking caffeinated beverages, eating too much food in the evening, and non-stable sleeping schedule are just a few examples.
This article lists **10 things to avoid doing before bedtime** along with tips on how to form a good pre-sleeping routine.
The following information is for informational purposes only and does not constitute medical advice. If you have any trouble with falling asleep, consider seeking consultation with a doctor.
1. Do Not Excessively Use Your Phone;--
Using a phone while lying in bed before going to sleep is a very common practice among people.
Different content on the Internet, including social media, short videos, games, messages, and others, can engage your brain activity.
2. Avoid Caffeine in the Evening--
Some beverages, including coffee, tea, energy drinks, and others, contain caffeine, which can help some people stay more awake.
Since individuals react differently to caffeine, its consumption in the evening can make it more difficult for some people to go to sleep.
Better Strategy
In case caffeine interferes with your ability to sleep, think about consuming less caffeine in the evening or replacing caffeinated beverages with plain water or caffeine-free drinks.
3. Avoid Eating Big Meals before Going to Sleep
Consumption of a very big meal just before going to bed may be unpleasant for some people.
Having dinner immediately after having something to eat may also be unpleasant for those who have problems with indigestion and heartburn.
4. Better Strategy:
Try to finish eating your big evening meal with enough time left before bedtime so that your body has time to digest it.
In case you are hungry, try to have a smaller snack rather than a very big meal.
Physical activity plays a vital role in your overall health and well-being, although strenuous physical activity shortly before bedtime might cause some individuals to feel overly energized rather than relaxed.
This does not imply that you have to give up working out in the evening. Most people are able to do this successfully.
Improved Strategy
If your nighttime workouts keep you from falling asleep, then plan to exercise during the earlier parts of your day while using gentle stretching and other types of exercises in the evening.
5. Avoid Consuming Alcohol Just Before Bedtime;--
Alcohol consumption makes some individuals feel drowsy, although it can impair one's sleep cycles and cause poor-quality sleep.
If you are trying to develop a healthy sleeping pattern, not drinking alcohol just before bedtime can be helpful.
If you do not drink alcohol, then there is no reason to change this and start consuming it as a sleeping aid.
6. Stay Away from Stressed Work or Stressful Activities;--
Answering your work email, handling a stressful task, or worrying about tomorrow's obligations right before bed will make your brain busy.
If your brain continues working on some issues and obligations, then it becomes harder to unwind.
Do Something Else
Develop a short unwinding ritual.
For instance:
Complete work obligations earlier in the evening
Write down tomorrow's essential activities.
Get your clothing ready for the next day.
Reduce the lighting
Read something that makes you calm.
Deep breathing
Doing tomorrow's preparations before going to bed can help decrease the amount of stuff you have in mind before falling asleep.
7. Stay Away from Having an Unstable Sleeping Schedule
Having a completely irregular bedtime can make it harder to keep a steady sleeping schedule.
Your body appreciates consistent sleep and wake-up times.
Another Better Way
Try to stick to a somewhat consistent sleeping and wake-up schedule, even on weekends when it's possible.
It doesn't mean you should be absolutely precise with minutes every day.
8. Stay Away from Bright Lighting Before Going to Sleep
Exposure to bright lights in the evening makes it difficult for many people to prepare for going to sleep.
The light sources include strong room lights and screens that emit light.
What Should You Do?
One hour before going to bed, you should think about changing your lighting to a dim one and avoid using screens.
In addition, you can create a more relaxed bedroom environment by making it dark.
9. Avoid Consuming a Lot of Liquid Right Before Bedtime;--
Consumption of enough water throughout the day is necessary, but consuming too much of it just before going to bed may lead to waking up at night due to the need to use the bathroom.
Nightly bathroom visits may interrupt your sleep.
A Better Approach
Consume sufficient amounts of water during the day and control consumption in the evening.
Do not try to avoid drinking water when you need to drink it.
10. Stop Bringing Your Issues to Bed;--
When you worry about money, work, relationships, things you have to do tomorrow, and so forth, you may find it difficult to relax.
Although you can’t control what you will think about when it is nighttime, you can cultivate certain habits to better handle them.
Practice a Simple Nighttime Ritual
Before you go to bed, list:
Tasks for tomorrow
Reminders
Issues that you would like to solve
Things for which you are grateful
And then allow yourself to stop thinking about them until tomorrow.
Simple Nighttime Ritual for Better Sleep
Rather than focusing on what you should not do at night, create a weekly evening routine that you could follow every night.
For instance:
2-3 hours before bedtime:
Finish your tough work and cut off extra screen time.
1 hour before bed:
Reduce brightness and start relaxing.
Half an hour before bed:
Read a book, stretch, listen to relaxing music, or do something else that helps you unwind.
Bedtime:
Make sure your room is comfortable, quiet, and as dark as possible.
You can have any nighttime routine, but the main idea is to establish an easy weekly transition between your day and sleep.
