Turn up the heating
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. No more. And if you’re cold, snuggle up under a thick blanket.
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. 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.
Drinking too much water
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. To stay hydrated and sleep well, make sure you drink a little water constantly throughout the day to avoid thirst when going to bed.
Never go to bed angry: an expression we hear quite often. The stress of the 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.
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!
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.
Eating too fatty or too spicy
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.
Spending too much time on tech gadgets
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.
Doing intense exercises
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.
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, it will prevent you from being woken up by hunger around 3 a.m.!
Checking work emails
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.
Snacking before going to bed
Snacking right before bed disrupts your metabolism. In addition, it increases the risk of having nightmares and suffering from nocturnal awakenings.