What not to do before bed? You should avoid doing various things before bed, and these you will know as you read further.
Well, it’s no secret that getting a good night’s sleep is critical for recharging your mind and body and preparing yourself for the day ahead.
If you don’t get enough sleep, it will affect your cognitive and behavioral processes, such as your ability to think quickly, focus, and recall memories.
Your brain will not work properly if you don’t get enough sleep, my friends.
In fact, a study shows that one out of every three adults has at least mild insomnia, making it difficult to get a full night’s sleep.
While the cause and risk of insomnia differ, we unintentionally engage in a number of unfavorable habits that contribute to poor sleep before nodding off.
While people have sleeplessness or other sleep issues, they usually do something unintentionally when they should be sleeping.
However, if you wish to break the following habits, you’ll be amazed at how much better your sleep and everyday energy levels will be.
Things Not To Do Before Bed
So, what not to do before bed?
Here are the things you should do:
#1. Exposure to blue light
We’ve all been told a million times that we shouldn’t use electronics before going to bed.
However, there is a scientific basis for this.
Light inhibits the secretion of melatonin, a hormone that directly governs circadian rhythms.
Melatonin is a hormone that informs the body when it is time to sleep.
While any light can impair melatonin production, the blue light from our phones and TV screens is particularly potent.
The effects of 6.5 hours of blue light exposure vs. green light exposure with comparable brightness were compared by researchers.
Here’s what they have found out:
Blue light blocked twice as much melatonin and twice as many rhythms as a green light.
#2. Alcoholic beverages
Your seemingly simple nightcap to help you sleep could be dangerous.
Unfortunately, drinking before the night has been demonstrated to have a negative impact on sleep quality.
My friends, alcohol can disrupt sleep and reduce REM sleep.
As a result, those who drink before bed are more likely to experience insomnia and be overly exhausted the next day.
Alcohol has a significant impact on our sleep quality, according to a study with over 4000 participants.
The researchers looked at the patients’ sleep data from two nights: one with alcohol and one without.
They discovered that even small amounts of alcohol consumed before bedtime could significantly impact sleep quality.
Adults who drank heavily observed 39 percent less restorative sleep.
On the other hand, people who drank moderately saw a 24 percent reduction in restorative sleep.
My friends, there is a widespread belief that eating before bedtime is unhealthy since it causes you to gain weight.
Here’s the fact:
It doesn’t, in case you didn’t know.
However, snacking or eating unhealthy foods immediately before night might significantly impact your sleep quality.
Here are a few instances of what I mean:
- Caffeine is present in chocolate;
- Foods that are oily or high in fat should be avoided; and
- Spicy foods.
High-fat or caffeine-containing foods should be avoided just before night to avoid disrupting your sleep pattern.
#4. Caffeinated beverages
This should come as no surprise, but drinking caffeinated beverages like green tea or coffee greatly disrupt the sleep cycle.
Take a look at that for a moment.
You have a cup of coffee in the morning to help you get through your workday.
Why would you have a cup of coffee before going to bed?
Even if you believe you are currently “immune” to caffeine and coffee, your body is not.
And your sleep suffers as a result.
Here’s the thing
Caffeine stays in the system for about a day, making falling asleep exceedingly difficult.
Consequently, you may have trouble falling asleep.
Then, your sleep may be more disrupted and lighter.
And you may need to use the restroom frequently during nighttime.
#5. Check text messages or e-mails
I guess you instinctively reach for your phone whenever you receive a notification.
And you do so when you feel so bored; there’s no doubt to that as it serves as a third hand.
It may seem innocent to check your email or talk to your best friend before bed.
But, checking and using your phone before bed has a significant impact on your sleep.
Your phone is intellectually active just as you should be settling down for the evening if the exposure to blue light before bed isn’t bad enough.
Checking your phone engages the brain, making you more alert and active.
Even a quick check can keep your brain engaged and help you sleep longer.
Long after you’ve finished looking through Instagram or responding to some emails, your mind is still working.
Using your phone too close to bedtime can detract from a peaceful night’s sleep.
It’s A Wrap!
Morning routines are emphasized heavily, and they have a significant impact on the productivity and quality of your day.
However, we must not underestimate the value of a good night’s sleep in this equation.
Your body requires time to relax and stimulate itself to cope with daily stressors.
What you do as you start getting ready for bed directly impacts whether or not you sleep well.
Your daily focus, energy, and attitude depend on getting enough sleep, excellent sleep.
A healthy lifestyle starts with a good night’s sleep so you can wake up rested and ready to face the day.
If you want to take your life seriously and become the best version of yourself, know what not to do before bed.