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Sleep tip #20
Nighttime No-no's:
20 things to avoid before bed
Sleep tip #20
Nighttime No-no's:
20 things to avoid before bed
Just a few tweaks can have a big impact on the quality of your sleep.
Did you know that some activities before bed can give you an energy boost when you least need it? and that's NOT what you need for a good night's sleep.
What you need is a calm and peaceful atmosphere that gently lulls you into a restful slumber. So, let's get down to business!
Below are 20 activities to steer clear of before bed:
1. Intense Workouts
Unless you want to feel like you're running a marathon in your dreams, it's best to avoid pumping iron or doing burpees right before hitting the sack.
Save the sweat fest for earlier in the day.
2. Stimulating Discussions
Who needs a bedtime debate club? Engaging in intense discussions can leave your mind buzzing with thoughts and ideas, making it harder to switch off for a restful sleep.
Do those discussions for another time when you're bright-eyed and bushy-tailed.
3. Thrilling or Suspenseful Movies
It's like inviting a superhero or a master detective into your bedroom.
Watching heart-racing action or suspenseful movies before bed can keep your heart pounding and your mind alert, not exactly the recipe for a peaceful slumber. Reserve the suspense for movie night with friends instead.
4. Heavy Meals
Going to bed feeling like you swallowed a bowling ball? Not the most comfortable way to catch some Z's. Heavy, rich meals before bedtime can leave you feeling bloated and can cause indigestion that may keep you tossing and turning.
Stick to lighter fare and give your digestive system a break before sleep.
5. Caffeine
Ah, the magical elixir that helps us conquer the day. But too much of it before bedtime can turn you into a jitterbug. Avoid caffeinated beverages like coffee, tea, or energy drinks in the evening.
Let your body and mind unwind naturally, without the extra boost.
6. Alcohol
While a nightcap may sound like a tempting sleep aid, alcohol can actually wreak havoc on your sleep cycle. It may initially make you feel drowsy, but as the night goes on, it can disrupt your sleep patterns, leaving you feeling groggy and less refreshed in the morning.
Consider saving that glass of wine for an earlier hour.
7. Spicy or Acidic Foods
Planning a spicy feast before bed? Think again. These fiery foods can set your digestive system ablaze, causing heartburn or acid reflux that can keep you up all night.
Opt for milder options to avoid feeling the burn when it's time to snooze.
8. Electronics
The blue light emitted by our beloved electronic devices is like a sleep-wrecking monster. It messes with your body's production of melatonin, the hormone that helps regulate sleep.
Put away those gadgets at least an hour before bedtime to let your mind ease into sleep mode.
9. Social Media
Late-night scrolling through social media can be addictive, we get it. But it's also a surefire way to keep your mind wired and engaged, that will take you away from falling asleep. Those cute cat videos can wait until morning.
Give yourself a digital detox and enjoy the tranquility of the night.
10. Work-related Tasks
Bringing work stress to bed is like inviting your boss into your dreams.
Your bedroom should be a sanctuary for relaxation, not a stress factory. Keep work-related tasks and thoughts outside the bedroom to create a clear boundary between work and rest.
11. Intense Cleaning or Chores
Who needs a cleaning frenzy right before bedtime? Engaging in physically demanding chores can raise your heart rate and energy levels, making it harder for your body and mind to wind down.
Leave the mop and broom for another time and embrace the serenity of the evening.
12. Bright Lights
It's bedtime, not a Broadway show. Bright lights before bed can disrupt your body's natural sleep-wake cycle and suppress the production of melatonin.
Dim those lights and create a cozy, soothing ambiance that signals your body it's time for a good night's sleep.
13. Checking Emails
Your boss's urgent email can wait until morning, trust us. Reading work-related or stressful emails before bed can trigger anxious thoughts and keep your mind spinning.
Give yourself a break and create a mental barrier between work and sleep.
14. Excessive Fluid Intake
Hydration is essential, but chugging gallons of water right before bed? Not the best idea.
Excessive fluid intake close to bedtime can lead to frequent trips to the bathroom, disrupting your precious sleep. Sip your water wisely and give yourself enough time to quench your thirst before hitting the hay.
15. Powerful Mental Activities
Your brain deserves a break before bedtime.
Engaging in mentally challenging tasks, like work projects or solving complex problems, can keep your mind buzzing and make it harder to wind down. Give yourself permission to unwind and let go of the mental gymnastics.
16. Emotional Discussions
It's great to communicate openly and honestly, but emotional discussions before bed can leave you feeling emotionally charged and unsettled.
Save those heart-to-heart conversations for a more suitable time of day and allow yourself to relax and detach before sleep.
17. Intense Gaming
Virtual battles and high-stakes quests are best saved for daylight hours. Playing intense video games close to bedtime can increase your alertness and delay the onset of sleep.
Put down the controller and let your mind drift off naturally.
18. Bright Clock Displays
Your bedroom should be a calming oasis, not Times Square.
Bright digital clock displays near your bed can be distracting and interfere with your sleep. Consider opting for a clock with a dimmer display or positioning it away from direct line of sight.
19. Overthinking
We've all been there, lying in bed with a mind full of worries and racing thoughts. Overthinking can increase anxiety levels and hinder relaxation.
Practice letting go and create a wind-down routine that helps calm your mind before sleep.
20. Excessive Hydration
We're all for staying hydrated, but gulping down liters of water before bed is a recipe for midnight bathroom dashes. Be mindful of your fluid intake, especially close to bedtime, to avoid disruptive bathroom trips that can disturb your sleep.
Now that you know what to avoid before bedtime, get ready to optimize your sleep routine and embrace the blissful nights you deserve.
Remember, a few adjustments can make a world of difference in the quality of your sleep. So, sleep tight and dream big!
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