Avoid These 6 Habits Before Bed for Improved Sleep Quality

Lately, it’s hard for you to sleep. Do you toss and turn in bed a lot until you fall asleep? Not sleeping the necessary hours can lead to weight gain in some cases, and a weakened immune system in others, not to mention that the next day we do not perform at 100% and we are tired for much of the day.

If you are having constant problems falling asleep or getting to sleep straight, pay attention to these tips, because you may be doing one or some of these 6 things before going to bed.

1. Eat fatty foods

Foods rich in fat not only make us feel weak the next morning but also negatively affect us during the night, requiring greater effort from the stomach —an effort of hours and hours even— to digest all that food, causing discomfort which can make it difficult to fall asleep. Avoid whenever you can ingest fast food, fried foods, ice cream, sweets, and these types of foods just before going to bed.

2. Look at a screen

Browsing the Internet or watching a series or movie on a laptop or iPad in bed is what many people do before closing their eyes and wrapping themselves in the sheets. But what most do not know is that the blue light that these devices emit stimulates the brain, making it harder for the body to rest, relax, and feel like it’s time to sleep. Even watching our favorite TV show can cost us a good night’s sleep. If you need an activity before bed, read a quiet book or do some meditation.

3. Do intense cardio

Exercising regularly is the key to getting a good night’s sleep, but going to the gym at the last minute may not be the best idea. Apart from the need to eat after physical activity, heart rate and energy levels accelerate which makes it difficult for the body and mind to stabilize to fall asleep. For a better night’s sleep, try finishing your workout 3 hours before putting your ear to the pillow.

4. Work late

If you have a project due the next day, or prepare for a meeting or exam, doing a little work after dinner can ease your mind. Just try to leave it an hour early before going to sleep, to give the brain a rest and avoid going to bed with that feeling of anxiety or nerves.

5. Consume caffeine

The caffeine in coffee tea and even chocolate is a stimulant that can keep you awake longer than planned. How much caffeine the body can handle depends on each person. But one rule that never fails is to leave that last cup of coffee for a couple of hours before going to bed (if you need more than morning or after-meal coffee). The same happens with the alcohol. Drinking a glass of wine or beer close to bedtime will prevent you from getting a restful night’s sleep, even if it makes you fall asleep quickly.

6. Emotional disturbances

Arguing with your partner, a fight on the phone with your brother, watching a disturbing show on TV, or reading a thriller novel is not exactly what helps us relax before going to sleep. It prevents feeling nervous, anguish, sadness, and other strong emotions and replaces them with activities such as reading a light novel, taking a hot bath, or doing some gentle stretching and relaxation exercises in bed.

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