8 Things You Should Not Do Before Sleeping
vemuda.com - Sleep is one of the most important parts of a healthy lifestyle. It helps us feel energized, refreshed, and ready to take on the day.
In fact, quality sleep is essential for our bodies and minds to function properly, so it’s no surprise that we should be concerned about how well we sleep at night. It’s also no surprise that certain habits make it difficult to fall asleep or stay asleep.
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And if you’re doing those things before bedtime, they’re likely contributing to your restless nights. So if you want better sleep (and who doesn’t?), then keep reading.
Here are some things you definitely want to avoid before sleep time!
1. Taking Multivitamins or B-Complex
Multivitamins are a great way to supplement your diet and to make sure you’re getting everything you need.
But some vitamins, mainly B6 and B12, can actually work against your ability to get a good night’s rest if taken before sleep. Vitamin B6 can potentially interfere with sleep quality and trigger vivid and bizarre dreams.
Vitamin B12 may increase your sensitivity to light, and as a result, inhibit the sleep hormone melatonin and disrupt normal sleep-wake rhythms. It’s best to take your vitamins earlier in the day, preferably before 2 p.m.
2. Eating Spicy and Greasy Foods
While some foods help you fall asleep more easily, other foods can make it harder for you to get a good night’s rest, particularly those that are spicy and greasy.
Your stomach produces hydrochloric acid to help break down food into nutrients. When you eat spicy or greasy food, your body produces even more acid than usual, which can cause heartburn or other symptoms of acid reflux.
This not only makes it harder to sleep comfortably, but it may even wake you up in the middle night.
3. Eating Chocolate
The sweet treat that can bring a smile to anyone’s face. But did you know that chocolate can also be the thing that keeps you up at night?
You may already know that drinking coffee can mess with your sleep due to its caffeine content. But another sneaky source of caffeine is chocolate, especially dark chocolate with higher cocoa content.
In addition to caffeine, chocolate also contains theobromine, a stimulant that’s shown to increase heart rate and contribute to sleeplessness.
This is a combo that will surely keep you awake when you really should be getting some shut-eye.
4. Skipping Your Wind-Down Time
You’re probably familiar with the concept of winding down before you go to sleep. It’s the time when you transition from the activities of your day into a state where your body is ready to rest.
Now, you might think it's fine to skip your wind-down time before bed, but this is a big mistake.
When you rush into bed after a long day with your mind still racing, it can take hours to actually get comfortable enough to fall asleep.
And once you finally do manage to drift off, those hours of struggling will leave you restless and groggy when you wake up in the morning.
5. Doing Anything That’s Too Exciting
While calming activities can help prime your mind and body for sleep, it’s best not to engage in anything too exciting or stimulating.
This includes watching TV shows, movies (or even reading books) that are gripping or suspenseful, as well as engaging in social media or playing games that require a lot of brainpower.
These kinds of activities raise your heart rate and adrenaline levels and can make it hard for your body to relax enough for sleep.
6. Procrastinating Sleep
This ties in with the previous point. Whether it’s watching one more episode of your favorite show or staying up late to finish that project you’ve been putting off, procrastinating sleep is a bad idea for a lot of reasons, but here’s the big one: it throws your circadian rhythm out of whack.
Sleep-and-wake schedules are important for your health and well-being, and if you’re constantly messing with them by staying up late (and then forcing yourself to wake up early), it can cause all sorts of problems.
You feel more tired during the day, have trouble concentrating on tasks at work or school, and even have an increased risk of depression.
7. Sharing The Bed with Your Pet
If you have a pet, you may think that sharing your bed with your furry friend is cute. After all, pets are adorable and warm, and who doesn’t love snuggling up with them? But letting them in your bed is really not a good idea.
First of all, there’s the fact that they’re animals who have no clue what personal space is or how to respect it.
They can interrupt your sleep with their movement and noises. Also, they’re going to be shedding all over your pillows and bedding, and if you have allergies or asthma, their dander could trigger an attack.
8. Trying to Solve Issues or Making Plans
If you’re lying in bed trying to work out a problem in your head, or wondering how you’re going to fit something into your schedule next month, you’re surely not going to get enough sleep.
That’s because when you’re concentrating on a problem, you put yourself in a state of high alert, which is not conducive to sleep.
And when you try to plan things too far into the future, you get anxious about how those plans will go, and that anxiety keeps you awake.
It’s much better to just let yourself rest and recharge so that you can tackle whatever needs solving with a clear head.
At the end of the day, if you want to be the best version of yourself, it’s important to get a good night’s sleep.
And there’s quite a bit of science behind the importance of bedtime routines and sleep hygiene.
So take care of your mind and body by eliminating these sneaky bad habits for a better night’s sleep, starting tonight!
Thanks for reading!