These are things we do often without realizing it. If you are dealing with insomnia you should especially avoid doing these things.
Getting the proper amount of sleep and good sleep at that is important fo your overall functioning. Not getting the right amount of good sleep can affect your mood, your energy levels, and more. When we suffer from any sort of sleep disorder it is usually the result of something we are doing unintentionally.
Avoid doing these things before bed:
1. Do not use your cellphone or any sort of electronics at least one hour before bedtime.
This is because the blue light given off by electronic devices prevents the production of melatonin, which is something that helps the body become sleepy. According to Mayo Clinic, you should actually always keep the device at least 14 inches from your face and turn the brightness down as low as you can to reduce your risks of light related sleep issues.
Sometimes medications and supplements can interfere with your quality of sleep. If you are experiencing sleeping issues and take a specific medicine contact your doctor to see if that could be the cause of your issue.
3. Do not nap during the day.
Napping during the day makes it harder for your brain to shut down at night. Keep your sleeping hours separate.
When the belly is full and heavy it is harder for you to sleep not to mention your body is not getting the rest it wanted because it is still having to digest your food while you sleep.
6. Do not drink coffee or any sort of drink high in caffeine 4-5 hours before bedtime.
This is one that should go without saying, however, for some reason, there are people who think it is a good idea to drink a cup of coffee and then try to go to bed. The caffeine boosts the heart as well as your whole body and will make it almost impossible for you to sleep properly.
When it comes to our sleep, we need comfortable mattresses. If you are sleeping on a mattress that is uncomfortable it is time for an upgrade. This makes a huge difference in your quality of sleep.
8. Do not forget to allow your body time to wind down before bed.
You need to give yourself a decent amount of time before bed to wind down each night. Take at least thirty minutes to an hour before bed to just relax and focus on an activity that will bring closure to your evening. Don’t overstimulate yourself before bed. Simply make a shopping list for the next day or something easy.
9. Do not drink alcohol before bed.
You may think that alcohol makes you sleep better, however, it does not. Alcohol only tricks you into thinking that. It often makes you drowsy and can make it easier to fall asleep but once your body begins to metabolize the alcohol the REM sleep (the period where our sleep is most restorative) is reduced dramatically. This makes us wake up still tired or unable to concentrate.
Alcohol is also a diuretic and will make you have to use the bathroom throughout the night as well as interfere with the body’s ability to regulate sleep, according to a study done back in 2014 by the University of Missouri. Does a night of waking up to use the bathroom and a hangover in the morning really sound like a good night’s sleep to you? Avoid the late night beer or before bed glass of wine.
10. Do not read any books before bed, it will only keep you up.
You will stay up trying to get further in the book or lay in bed thinking about what you just read. Reading is great but should not be done right before you lay down, try to do it a few hours before bedtime.
Of course, staying hydrated is important but it is not the best idea to down a whole glass right before settling in for the night. If you do this chances are you will wake up during the night in order to use the bathroom. Drink plenty of water throughout the day and use the bathroom before bed.
12. Do not work out too intensely right before bed.
Yes, exercising regularly has been known to help treat insomnia but too much exercise before bed can affect your sleep big time. Avoid high-intensity workouts before bed as it may make it a bit harder for you to fall asleep. Working out a bit earlier may benefit you greatly.
Everyone has a different preference when it comes to the temperature they like best. If you sleep better when the room is cooler make sure the room is cooler. The same goes for if you would prefer a warm room.
14. Do not go to bed angry.
Stress is one of the most common causes of insomnia. If you go to bed stressed or angry you will simply play things over in your head on repeat until your body gives out. Going to bed with unresolved issues will not help anyone. Try to work out any issues you are having before you lay down.
15. Do not purchase an alarm clock with bright lights.
Those bright lights can and will disturb your sleep quality. This is especially true for people who prefer the room to be completely dark while they sleep.
Getting a good nights sleep is very important. Do not let yourself go through each day as a zombie when the solution to your issue could be as simple as any of the things listed above. Give them a try and see if your quality of sleep improves! For information on why sleep is so important please take the time to watch the video below.