10 Things You Should Not Do Before Sleeping

Do you wake up tired even after sleeping seven hours straight? Does it take excruciating long for you to slide into the dreamland? Or perhaps you are someone who wakes up cranky? Well, this may be because of your pre-bedtime activities.

For instance, engaging in stimulating activities before sleeping is not the way to go. Scrolling through reels or reading an exciting novel seems fun. But, they can disrupt your sleep quality.

But don't worry, we got you. Today, we are here to walk you through the top 10 activities you must avoid before sleeping and all the things you must do. So, without further ado, let's get started!

10 Things To Avoid Before Sleeping

The below-mentioned 10 things should be avoided before sleeping for a peaceful snooze.

1. Screen Time

Today, we live in the digital era, where our smartphones and electronics play a vital role in our lives. That's the sad reality! From keeping us entertained to offering a sense of solace, they do it all.

But this dependence on your phones and tablets can be killing quality sleep. This is because your electronics emit blue light, which is a type of high-energy visible (HEV) light that has a short wavelength and high frequency. It can hamper your melatonin production.

Now, melatonin is needed for a good night's rest. It is a hormone responsible for regulating your sleep-wake cycle.

That's not all. The high-energy visible light is also found in natural sunlight and it can confuse your body's internal clock. This also leads to difficulties falling asleep and waking up at regular times.

So, it's always best to avoid electronics an hour or two before bed.

2. Caffeine

If you are someone who enjoys a cup of Joe or chai, you know how addictive the taste can be. The warm beverage has a soothing effect that makes everything better.

But did you know? Caffeine can remain in the system for up to 10 hours. So, let's say you enjoy a cup of coffee or chai at 3 pm. Chances are that the effects can remain in the system till 1 am. This can disrupt your sleep. Therefore, refrain from consuming caffeine in any form in the afternoon and evening.

Also, be mindful that what you consume for evening snacks or dinner is devoid of any caffeine.

For example, a can of your favorite Coke can also be laden with caffeine. Some other caffeine-rich food items include chocolate or coffee-flavored desserts.

3. Bright Lights In The Evening

Have you opened up curtains or switched on the lights immediately after waking up? It instantly perks you up and adds a sense of freshness, doesn't it? So, doing the same before sleeping can disrupt the quality and make it longer for you to fall asleep.

Why?

Well, as aforementioned, bright light can hamper the production of melatonin. But more importantly, it can confuse your circadian rhythm or the body's internal clock because it's influenced by light. That's why you feel active during the day and sleepy at night.

So, keep your lights dim in the evening. This can encourage your body to produce more melatonin and make it easier for you to fall asleep.

4. Consume Alcohol

Alcohol can make you feel drowsy. Then why is it bad before sleeping? Well, although its formulation is designed to induce sleepiness, alcohol can interfere with the sleep cycle and lead to fragmented sleep. That's one of the reasons why you tend to wake up with a headache after a night of binge drinking.

Alcohol can disrupt the natural progression of sleep stages. It can lead to a reduction in REM (Rapid Eye Movement) sleep, which is crucial for cognitive functions such as memory and mood regulation.

Also, once the sedative effects wear off, you may experience a lighter or more disturbed sleep. Infact, it is even known to affect the production of sleep-related hormones and neurotransmitters, which can alter your sleep patterns.

5. Engage In Stimulating Activities

Tackling work, watching or reading something exciting, video games, or even having emotional conversations. All of these can constitute to stimulating activities and they are not good for you before sleeping.

Stimulating activities tend to keep your mind active and alert. So, it becomes harder for you to wind down and transition into the relax state crucial for sleep. Also, these activities can increase adrenaline and cortisol levels, which are stress hormones that can interfere with the body's ability to relax and fall asleep. That's why, it's important to opt for relaxing activites before bed. That's the best thing to do before sleep.

6. Drinking Too Much Water

Water is excellent for your health. However, too much of it before bed can be disruptive. The most common reason is that drinking lots of water before bed can wake you up multiple times during the night to use the bathroom, which disrupts your sleep cycle. For some, it can be harder to get back into a deep, restorative sleep once awake.

That's not all. Waking up frequently can negatively impact REM sleep and reduce sleep quality. So, stay hydrated throughout the day and an hour or two before bed, limit your water intake. Take small sips if you are thirsty.

7. Smoke

Smoking is not only injurious to health but especially so before sleeping. Nicotine present in cigarettes stimulates the nervous system, which increases heart rate and brain activity. Therefore, it becomes harder to enjoy a good night's rest.

It can also cause lighter sleep and increase the chances of waking up during the night. This leads to broken sleep and doesn't give you the good night's rest you deserve. This is a bad habit and you must nip it in the bud. However, you can start with at least not smoking before sleeping.

8. Eat Sugary Foods

Dessert after dinner sounds like a good idea but too much sugar right before sleeping cannot be ideal.

Sugar can cause spikes in your blood sugar and energy levels, which can interfere with your ability to fall asleep. It can also lead to an energy crash, which can make you feel restless during the night.

If it's craving, one of the things to do before sleeping to stop wanting sugar is to sip herbal tea. It can calm you down and help you feel better.

9. Rigorous Exercise

Maybe you are someone who's unable to exercise in the mornings. However, intense exercise a couple of hours before bed can raise your heart rate, adrenaline, and body temperature, all of which can interfere with your ability to wind down and fall asleep.

It also elevates the core temperature of the body, which delays the process of falling asleep.

If you must, try doing relaxing stretches that aren't very intense. And, if you need a proper workout in the evening, make sure you do it 3-4 hours before sleeping.

10. Using Strong Scents

Whether you enjoy a diffuser to ensure your environment smells good or maybe a room freshener, make sure the scent isn't too stimulating.

Certain scents can trigger heightened alertness, which is the opposite of what your brain needs before bed. What happens then is instead of helping you relax, these strong scents can keep you mentally and physically more alert, and make it difficult for you to fall asleep.

Things To Do Before Bed To Sleep Better

Now you know what you must not do before sleeping. So, let's take a look what to do before sleeping and all the things to do before bed to help you sleep!

Create A Relaxing Bedtime Routine

One of the things to do before bed to sleep better is to have a relaxing sleep routine. You can include non-stimulating yet relaxing activities like reading, listening to music, doing light stretches, etc.

Be Mindful

Stress is one of the main culprits that can interfere with sleep. So, one of the things to do before bed to sleep better is to try meditation, deep breathing, or other relaxation techniques to calm your mind and reduce stress.

Take A Warm Bath

Taking a warm bath an hour or two before bed can be utterly relaxing, and it can help maintain the optimal body temperature to put you to sleep.

Drink A Warm Beverage

If you are wondering, does drinking water helps you fall asleep, the answer is no. Infact, too much of it can disrupt sleep. However, a warm beverage like herbal tea can help you de-stress and induce tea. Chamomile tea is a great option.

Eat Light Dinner

Does eating at night help you sleep? Yes but make sure dinner is light and healthy as it prevents any discomfort and indigestion. Eat smaller, balanced portions that won’t overburden your digestive system. And, if you are wondering, does a walk before bed help you sleep, the answer is to take one post-dinner. But, make sure it is not intense.

Eat Light Dinner

Does eating at night help you sleep? Yes but make sure dinner is light and healthy as it prevents any discomfort and indigestion. Eat smaller, balanced portions that won’t overburden your digestive system. And, if you are wondering, does a walk before bed help you sleep, the answer is to take one post-dinner. But, make sure it is not intense.Adjust Your Mattress and Pillows

Make sure your mattress and pillows are not old but comfortable and supportive. This is the crucial aspect to help you fall asleep cozily.

Conclusion

Now you know all the things you must avoid and do before sleeping. Remember, sleep is crucial for your overall health and well-being. It's what sets the mood first thing in the morning and decides how the day progresses. Your productivity, success, personal life, everything depends on a good night's rest. So, make sure you enjoy 7-9 hours of uninterrupted sleep each night!

A good night's rest is incomplete without a plush mattress. So, explore our range of mattresses, each designed to offer the best in comfort and support, and relish the best sleep experience of your life.

FAQs

What are some common mistakes people make before going to sleep?

Common mistakes one can make before sleeping include eating heavy meals, using electronic devices, consuming caffeine or alcohol, and engaging in stressful activities. These habits can disrupt your ability to fall asleep easily and also impact your sleep quality.

Why should I avoid using my phone before bed?

When you use your phone before sleeping, you get exposed to blue light, which tampers with melatonin production. Since melatonin is the sleep hormone, it makes it difficult for you to fall asleep.

Can eating late at night affect my sleep?

Yes, eating late at night can hamper your sleep. When the gap between dinner is sleep is less, chances of indigestion go up. It's best to eat your last meal 1-2 hours before bed to avoid these issues.

How does watching TV before bed impact sleep?

Same as with your phone, the TV too emits blue light, which disrupts melatonin production. Also, engaging content can keep your mind alert and make it difficult to unwind.

Is it true that napping during the day can affect nighttime sleep?

Yes, napping during the day can affect nighttime sleep, especially if the naps are long or taken late in the afternoon. It can make it harder to fall asleep at night or reduce overall sleep quality by disrupting your natural sleep-wake cycle.