If last week we talked about things to do to end your day on a high note, today we’re going to talk about things to avoid before bedtime in order to get a good night sleep.
We all want to get a good night sleep after a long day. Sometimes we are so exhausted that we can’t even fall asleep. Ironic, I know, but it happens to me.
We have our own tricks to help us get a good night sleep. Some like to take a foamy bath before bedtime, some like to disconnect from everything and so on.
You probably know that you should not eat fatty, “heavy” foods before bedtime since they are quite difficult to digest and you won’t be able to sleep well or fall asleep fast (or as fast as you’d wish).
Specialists recommended having dinner two to four hours before bedtime. In this way, your body should have enough time to digest everything and get ready to sleep.
Related: How To Wake Up Full of Energy
2. Drink caffeine
Everybody knows that caffeine is a stimulant for our body. Or this is what we think of it.
Avoiding caffeine based drinks before bedtime – and even after lunch time – will help you get better sleep.
This means saying no to:
- black/green/white tea
- energy drinks
Working out right before jumping in bed, might not be a good idea. Your blood pressure rises while working out and dopamine is also released.
So high blood pressure and a hormone that makes you feel pumped and ready to go, won’t do any good for that good night sleep you’re craving.
Related: Ways to Motivate You To Work Out
4. Stare at screens
Ironically, I watch Netflix before falling asleep – I think it makes me fall asleep easier. It might be a genetic thing – my Dad needs a TV turned on in order to fall asleep.
Apparently, there is nothing too bad about watching TV before bedtime. The only drawback is that you might end up going to sleep very late.
With smartphones, it’s a different story. Because we hold our smartphones so close to our eyes (way closer than a TV or even a laptop) the light can harm our eyes. According to Harvard researchers, blue light inhibits melatonin secretion (sleep hormone) so it prohibits you to fall asleep. Not to mention that it is disturbing to have any source of light in a dark room when you want to sleep.
5. Social media
Quite related to the point above.
I believe that nowadays social media is the number one reason we get anxiety of losing our smartphones. We are so addicted to it and we scroll through social walls without even realising it.
Besides keeping you awake for way too long past your bedtime, it can also bring negativity like bad news, shade and so on. The negativity can wait. It’s more important to get a good night sleep instead.
Do you do any of the above? Which one is the hardest to quit? For me, it would probably stop scrolling through Instagram before falling asleep. Let me know which one would be for you in the comments below!