Most people have been there – you’re exhausted but just can’t seem to fall asleep. You toss and turn for what feels like hours before finally giving up and getting out of bed. The next day, you’re feeling run down and cranky. If this sounds familiar, you may be making some common mistakes before bed that keep you from getting the rest you need. This article will go over some things you should never do before bed if you want to get a good night’s sleep! Read on to learn more!
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Drink Caffeinated Beverages
If you’re like most people, you enjoy a cup of coffee or tea to help you wake up in the morning. But did you know that caffeine can stay in your system for up to eight hours? That means that if you drink a cup of coffee at 3 pm, you may still have caffeine in your system at 11 pm. This can make it difficult for some people to fall asleep at night.
Caffeine is a stimulant, which means it can increase your heart rate and make you feel more alert. But, unfortunately, it can also interfere with your body’s natural sleep cycle. So if you’re trying to get a good night’s sleep, it’s best to avoid caffeine after 2 pm. This will give your body time to process the caffeine and allow you to sleep more soundly through the night.
Scroll Through Your Phone
Scrolling through your phone before bed might seem like a harmless way to wind down for the night, but there are several good reasons you should avoid this habit. For one thing, the bright light from your screen can interfere with your body’s production of melatonin, a hormone that helps you to feel sleepy.
In addition, the constant stimulation from social media, email, and news apps can make it difficult to relax and fall asleep. And even if you do manage to drift off, you’re likely to have a night of less restful sleep if you’ve been staring at your phone right up until lights out.
Eat Fatty Foods
You’ve probably heard that you should avoid eating fatty foods before bed. After all, fatty foods are hard to digest and can lead to indigestion. Plus, they can disrupt your sleep and make you feel bloated and uncomfortable. However, there’s another reason why you should limit your intake of fatty foods before bed: they can increase your risk of developing gastroesophageal reflux disease (GERD).
GERD is a condition that occurs when stomach acid flows back up into the esophagus, causing heartburn and other symptoms. Fatty foods can trigger this problem by Relaxing the Lower Esophageal Sphincter (LES), the muscle that separates the stomach from the esophagus. When the LES relaxes, stomach acid can more easily flow back up into the esophagus, leading to GERD.
Exercise
Most people know that exercise is vital for maintaining good health, but what many don’t realize is that the timing of your workouts can make a big difference in how effective they are. For example, working out right before bed is generally not a good idea. This is because exercise raises your body temperature and gets your heart rate going, both of which can interfere with sleep.
Furthermore, the endorphins released during exercise can lead to an adrenaline rush that makes it difficult to fall asleep. So if you’re looking to get a good night’s rest, it’s best to avoid exercising for at least a few hours before bedtime.
Turn The Heat Up
Most people like to sleep in a warm room, but there are a few good reasons why you should avoid turning up the heat before bed. For one thing, it can interfere with your body’s natural temperature regulation. Your body temperature rises and falls throughout the day in response to various cues, such as the time of day and how active you are. This natural rhythm helps to regulate your Sleep-Wake cycle, and if you disrupt it by sleeping in a too-warm room, you may find it harder to fall asleep and stay asleep.
Additionally, night-time is when your body does most of its repair work and raises cell metabolism rates to heal any damage done during the day. If the temperature is too high, this repair work can’t be done effectively, and you may not feel as rested when you wake up in the morning.
Drink Alcohol Beverages
It’s always best to avoid drinking alcohol before bed. Alcohol is a depressant, which means it slows down the nervous system. This can lead to disruptions in sleep, including difficulty falling asleep and frequent waking. Alcohol also interferes with the body’s natural process of eliminating toxins during sleep, leading to morning grogginess and dehydration.
In addition, alcohol consumption before bed can exacerbate snoring and make it more challenging to get a restful night’s sleep. So if you’re looking to get a good night’s sleep, it’s best to steer clear of alcohol before bed.
Conclusion
When you’re looking for a night of restful sleep, it’s essential to avoid these common mistakes. Remember that the brain is still active during sleep and will continue running processes even if your eyes are closed, so make sure that you have a relaxing evening to ensure your body is working harder than it needs to while sleeping. The most important thing when trying to improve your sleep quality is consistency: try adjusting one variable at a time rather than making sudden changes altogether. Remember this list next time you want to get some good sleep!
