Things to avoid before bed to sleep well at night

The temperature of the room is a key factor in getting to sleep and staying asleep. Even if the temptation is great to increase the thermostat on a cold night, the temperature of the room should ideally be between 16 and 19 °C. Anything higher can disrupt the body’s natural dipping temperature during the night, making it harder for you to fall asleep. If you’re feeling chilly, rather than cranking up the heat, snuggle up under a thick blanket or consider using a hot water bottle at the foot of your bed. This way, you maintain an optimal environment that supports a restful night’s sleep.

The Caffeine Connection

We already know that caffeine wakes you up, but even an afternoon coffee could interfere with sleep. The effects of caffeine can be felt for up to 12 hours after consumption. This means that the espresso shot you had at 3 p.m. might still be buzzing through your system long past bedtime. Even decaf and herbal teas could contain traces of caffeine, so make sure your favorite hot drink in the evening is stimulant-free if you want to sleep well. If you’re looking for a warm beverage to enjoy in the evening, consider caffeine-free herbal teas like chamomile or peppermint, which are known for their calming effects.

Hydration Habits

To stay hydrated, you need to drink water throughout the day. If you drink a large glass just before sleeping, you may need to get up during the night to go to the bathroom. This interruption can be detrimental to your sleep cycle. To stay hydrated and sleep well, make sure you sip water consistently throughout the day, aiming to taper off your intake a couple of hours before bed. This way, you avoid thirst when going to bed without the need for nocturnal bathroom trips.

Emotional Equilibrium

Never go to bed angry: an expression we hear quite often. The stress of a fight leads to an increase in the level of cortisol in the body, which prevents you from sleeping well. You should therefore avoid arguments or difficult conversations before going to bed, so as not to get angry and ensure a good sleep. Instead, try winding down with activities that promote relaxation. Practicing gratitude by jotting down a few things you’re thankful for can also help shift your focus from stressors to positive aspects of your life, fostering a more peaceful mindset.

Sweet Temptations

Chocolate is another secret source of caffeine. Dark chocolate in particular, which is rich in cocoa, should be avoided if you are sensitive to caffeine. Chocolate contains theobromine, a stimulant that has been shown to increase heart rate and the risk of insomnia. So, save these cocoa recipes for snack time! If you have a sweet tooth before bed, opt for a small serving of fruit or a handful of nuts, which can provide a gentle release of energy without the stimulating effects of caffeine.

Alcohol and Sleep: A Double-Edged Sword

Initially, the alcohol will make you sleepy. However, it will reduce the quality of your REM sleep, which is when sleep is most restful. So rather than helping you sleep well, a glass of wine or a couple of beers before bed can just disrupt your sleep instead. Over time, this can lead to sleep deprivation and a lack of restorative sleep. If you enjoy a nightcap, try to limit your consumption to earlier in the evening, giving your body time to metabolize the alcohol before you hit the sack.

Pre-Bedtime Dining Decisions

The stomach works a lot more when it has to digest fatty food, which causes intestinal discomfort. As for spicy food, it causes acid reflux which often occurs when you are lying down. The ideal would be to finish the meal at least 2 hours before going to bed. If you have to eat right before bed, it is better to choose foods that promote sleep, such as a small bowl of oatmeal or a banana. These foods are easy to digest and contain sleep-promoting nutrients like magnesium and potassium.

Tech Time-Out

Playing on your smartphone or opening your laptop before sleeping has negative effects on sleep. The blue light emitted by these devices stimulates the brain and prevents the body from relaxing. Even watching television could have an impact on sleep. It is best to read or practice meditation as a calming activity before going to bed. Consider setting a nightly alarm to remind yourself to power down devices an hour before bed, allowing your body to transition into a state more conducive to sleep.

The Exercise Equation

Physical activity is very important in helping to sleep well. However, trying too hard just before going to bed is not recommended. Sport speeds up the heart rate and increases the energy level, so it becomes more difficult to relax. It is recommended that you exercise at least three hours before going to bed. If you enjoy evening workouts, consider gentler activities like yoga or stretching, which can help relax the muscles and calm the mind.

Nutritional Nightcap

Indeed, going to bed on an empty stomach is absolutely not a good idea if you want to sleep easily. If you don’t have the inclination or the time to make yourself dinner, make yourself a cucumber-avocado smoothie or a banana-mango smoothie before bed. These options are light yet satisfying, providing a balance of nutrients without overwhelming your digestive system. This will prevent you from being woken up by hunger around 3 a.m., allowing you to rest peacefully through the night.

The Work Disconnect

Continuing to think about work before sleep could make you more stressed and restless, which in turn prevents you from sleeping well. A study from the University of Michigan, carried out in 2014, found that people who use their smartphones for work reasons after 9 p.m. were more tired and had more difficulty concentrating the next day. You should focus on at least 30 minutes of relaxation before going to bed, during which you do nothing that is work-related or that requires too much concentration. This might include reading a novel, listening to calming music, or practicing deep-breathing exercises.

Midnight Munchies

Snacking right before bed disrupts your metabolism. In addition, it increases the risk of having nightmares and suffering from nocturnal awakenings. If you find yourself reaching for a late-night snack, try to keep it light and healthy. A small bowl of cereal with milk or a few whole-grain crackers with cheese can be enough to stave off hunger without causing disruptions to your sleep cycle. Avoid sugary or high-fat options, which can lead to blood sugar spikes and crashes, potentially waking you during the night.

Building a Bedtime Routine

Creating a consistent bedtime routine can significantly enhance your sleep quality. This routine signals to your body that it’s time to wind down and prepare for rest. Start by setting a regular bedtime and wake-up time, even on weekends, to regulate your body’s internal clock. Incorporate calming activities, like a warm bath or gentle stretching, into your pre-sleep routine. Dim the lights to encourage the production of melatonin, the sleep hormone. Over time, these habits can help you fall asleep more quickly and enjoy a deeper, more restorative sleep.

Mindfulness and Relaxation Techniques

Mindfulness practices and relaxation techniques can be powerful tools to quiet a racing mind before bed. Techniques such as progressive muscle relaxation, where you tense and then release each muscle group in your body, can help reduce physical tension. Guided meditation or deep breathing exercises can also help shift your focus away from the day’s worries, promoting a sense of calm. Apps like Headspace or Calm offer guided sessions specifically designed to promote better sleep. Dedicate just 10 to 15 minutes to these practices each night and observe the positive impact on your sleep quality.

Natural Sleep Aids

If you find yourself struggling to fall asleep despite making lifestyle changes, natural sleep aids might offer some relief. Supplements like melatonin, valerian root, or magnesium are popular for their sleep-promoting properties. However, it’s crucial to consult with a healthcare professional before introducing any new supplement to your routine, especially if you are taking other medications. Additionally, aromatherapy with essential oils like lavender or chamomile can create a soothing environment conducive to sleep.

Evaluating Your Sleep Environment

Take a moment to assess your sleep environment. The right mattress and pillows are crucial for comfort and support. Ensure that your room is as dark as possible; blackout curtains can block external light, and an eye mask can shield your eyes if needed. If noise is an issue, consider using earplugs or a white noise machine. The goal is to create a sanctuary that invites rest and relaxation, free from distractions that can interfere with your sleep.

Understanding Your Sleep Needs

Everyone’s sleep needs are different, and it’s essential to understand what works best for you. While some people thrive on seven hours of sleep, others may need nine to feel fully rested. Keep a sleep diary to track your habits and identify patterns—note down what time you go to bed, how long it takes to fall asleep, and how you feel in the morning. This can offer insights into adjustments you might need to make. Listening to your body’s signals and prioritizing sleep as a vital component of your overall health and well-being is key to achieving restful nights.