5 Habits to avoid before sleep

Creating a healthy sleep routine is essential for getting a good night's rest. Here are five habits to avoid before bedtime.

Screen Time

The blue light emitted by smartphones, tablets, and computers can disrupt your circadian rhythm and make it harder to fall asleep. Avoid screens at least 30 minutes to an hour before bedtime. Consider using apps or settings that reduce blue light emissions in the evening.

Caffeine and Nicotine

Consuming caffeine and nicotine close to bedtime can interfere with your ability to fall asleep and stay asleep. These stimulants can stay in your system for several hours, so it's best to avoid them in the afternoon and evening.

Heavy Meals

Eating a large, heavy meal right before bed can cause discomfort and indigestion, making it difficult to sleep. Aim to finish your last meal at least two to three hours before bedtime. If you need a snack, choose something light and easy to digest.

Alcohol

While alcohol might make you feel drowsy initially, it can disrupt your sleep cycle and lead to more restless nights. If you drink alcohol, try to do so in moderation and finish drinking a few hours before bedtime.

Intense Physical Activity

Vigorous exercise before bed can raise your heart rate and body temperature, making it harder to wind down and fall asleep. It's generally better to schedule intense workouts earlier in the day. Gentle stretching or relaxation exercises can be beneficial before bedtime.

In addition to avoiding these habits, you can also develop a bedtime routine that promotes relaxation and signals to your body that it's time to sleep. This might include activities like reading a book, taking a warm bath, practicing mindfulness or meditation, and ensuring your sleep environment is comfortable, quiet, and dark. 

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