Getting a good night’s sleep is vital for our general health, especially as we age. However, there are several habits we should avoid to guarantee that we get enough rest. Let’s look at 12 bedtime behaviours that you should always avoid.
- Avoid going to bed with cold feet.
Before going to bed, make sure your feet are warm. Cold feet make it harder to fall and remain asleep. So grab a pair of warm socks or a heating pad to keep your feet cosy and comfortable.
- Not having a bedtime routine.
Establishing a bedtime routine is critical for signalling to your brain that it’s time to sleep. This can involve things like cleaning your teeth, washing your face, and putting on pyjamas. Maintaining a consistent pattern might assist train your body to relax and prepare for sleep.
- Avoid drinking coffee four hours before bedtime.
Caffeine is a stimulant that helps you stay awake for extended periods of time. It is advised to avoid drinking coffee or other caffeinated beverages at least 4 hours before bedtime. Instead, choose decaffeinated or herbal teas.
- Avoid specific sleeping positions.
Did you know that the position in which you sleep might influence the quality of your sleep? Experts advocate sleeping on your left side to promote circulation and minimise snoring. So, attempt to sleep on your left side rather than your stomach or back.
- Keep electronics away from the bed.
Scrolling through your phone or utilising electronics before bed can disrupt your sleep. Screens emit blue light, which can interfere with the generation of melatonin, a hormone that regulates sleep. As a result, it’s advisable to keep electronic devices away from your bed and create a technology-free zone before bedtime.
- Believe it or not, you should also avoid novels.
Reading before bed may appear to be a relaxing activity, but it can keep you awake for longer periods of time. The fascinating information might stimulate your brain, making it harder to fall asleep. Instead, consider a relaxing pastime, such as listening to soothing music or practicing deep breathing techniques.
- Avoid using a bright alarm clock.
A bright alarm clock or other source of light in your bedroom can disturb your sleep. Light can interfere with your body’s natural sleep-wake cycle, making it difficult to fall asleep. To create a dark and sleep-friendly environment, consider using a dimmer alarm clock or covering any light sources in your room.
- Avoid drinking any fluids an hour before going to bed.
Drinking drinks immediately before bedtime can result in more frequent potty excursions during the night. This can disrupt your sleep and make it difficult to stay asleep. To avoid toilet interruptions, limit your fluid consumption at least an hour before bedtime.
- Avoid afternoon naps.
Long afternoon naps might disrupt your typical sleep rhythm, making it difficult to fall asleep at night. If you feel the desire for a nap, try to keep it short, no longer than 30 minutes. This will ensure that you are still weary enough to fall asleep at your normal bedtime.
- Do not sleep on low-quality mattresses.
The quality of your mattress has a significant impact on the quality of your sleep. Investing in a nice mattress with adequate support and comfort is critical for a good night’s sleep. A high-quality mattress will assist to alleviate pain and discomfort, allowing you to wake up refreshed and energised.
- Don’t eat two hours before bedtime.
Eating a large meal shortly before bed might keep your body busy with digestion, making it difficult to fall asleep. Large meals should be avoided at least two hours before bedtime. If you need a snack, go for something light and easy to digest, such as a piece of fruit or a tiny handful of almonds.
- Avoid exercising three hours before bedtime.
Exercise is beneficial to overall health, but doing out too close to bedtime can stimulate your body and make it difficult to fall asleep. Try to end your workout at least 3 hours before bedtime to allow your body to relax and prepare for sleep.
Avoiding these 12 harmful bedtime behaviours will help you sleep better and wake up feeling more rested and invigorated. Sweet dreams!
After reading this text you can also read about: 6 Clear Warning Signs Your Liver Is Full Of Toxins & Making You Fat
