Adulthood appears to be defined by exhaustion. It’s almost as if it’s a requirement at this point in life: you have to yawn “x” a number of times every day to be considered seriously. Obviously, we can counteract weariness by eating well and exercising often. Another thing we can do is make a concerted effort to enhance our sleep! Everyone does it, and everyone requires it, but it is frequently forgotten.
Sleep is critical for our mental and emotional well-being. It also has a significant impact on physical health. Sleep is essential for the “healing and repair” of the heart and blood arteries, according to the National Heart, Lung, and Blood Institute. Sleep can also aid in the maintenance of healthy body weight by balancing the hormones that cause you to feel hungry or full.
Take steps toward a really healthy good night’s sleep to guarantee you are taking care of your entire self. To help you achieve that, I’ve compiled a list of four bad behaviors to avoid before going to bed.
Here are four things to avoid before bed for better sleep:
#1. Stop Staring at Screens
Using electronic devices before bed “delays” your circadian rhythm, also known as your body’s internal clock, according to the National Sleep Foundation. The blue light from these gadgets decreases the release of melatonin in your body, making it more difficult to fall asleep. Using these gadgets before bedtime also “delays the commencement of REM sleep,” which reduces the value of the sleep you do receive! To put it another way, unplug before going to bed! Anything goes: read a book, sit outdoors and people-watch, journal, sketch, etc. Just put your phone away and turn off the television!
#2. Cap Your Caffeine
This is most likely a no-brainer. What can we do if we can’t stop yawning all day? Caffeine is a stimulant, therefore we reach for it. In general, you should stop drinking caffeine by late afternoon. You should also keep track of how much you drink on a daily basis. “Three 8 oz. cups of coffee (250 mg of caffeine) a day is considered a moderate dosage of caffeine,” according to the National Sleep Foundation. Just remember to come to a halt before the conclusion of your working day! Caffeine overdose can disrupt sleep patterns, produce anxiety or agitation, a high heart rate, and a brief increase in blood pressure.
It does not mean, however, that you should completely stop drinking coffee.
#3. Move Your Movement
Exercising stimulates your neurological system while increasing your heart rate and body temperature. According to the National Sleep Foundation, “an all-out workout is about as far away from a relaxing night ritual as it gets.” As a result, working out hard before bed might cause sleep disruption or make it difficult to fall asleep. Imagine attempting to fall asleep after experiencing anything similar to a runner’s high! It’s difficult for your body to relax.
According to Harvard Health Publishing, “traditionally, specialists have advocated avoiding exercising at night as part of healthy sleep hygiene.” “Now, according to a recent research published in Sports Medicine on Oct. 29, 2018, you can exercise in the evening if you avoid strenuous activity for at least one hour before bedtime.”
If you just have time in the evening for an exercise, try not to do anything too strenuous. Relaxing yoga, Pilates, or a low-impact strength training regimen with stretching are all good options.
#4. Forego Faulty Foods
Eating before going to bed may be a touchy subject. However, it all boils down to the food you consume. According to Healthline, traditional desserts and junk food should be avoided. What is the reason behind this? These temptations are high in fats and sugars that are bad for you. This might lead to cravings and an overabundance of bad foods. Instead of going to the drive-through late at night, go to bed!
Aside from the obvious harmful meals, there are a number of additional components that might disrupt your sleep.
While weariness is a natural part of life, try to remember to take a tech break before going to bed. Instead of ice cream, opt for frozen berries. Rather than working out after work, get up early and work out. Also, don’t get that cup of coffee at 4 p.m. to get you through the last hour of the workday! Try to obtain a better night’s sleep for yourself.
Now that you know what to avoid before bed, I wish you a good sleep always.