Are you suffering from insomnia? Lack of sleep can adversely affect your mood, energy levels, and health. There are things that you do before bed, unintentionally, which should be blamed for it. Avoid these things right before going to bed to get a better sleep at night.
1. Using Smartphone/Tablet
Many studies suggest that using electronic devices such as smartphones, tables, or even watching television, can disrupt your sleep. Avoid any light-emitting device for at least one hour before bedtime.
2. Having Medicines
If you are on any medication and experiencing issues with sleep, consult your doctor about it. Ask him if taking the medicines at night keeping you awake. Some medicines are strong and they alert you for several hours.
3. Drinking Coffee
You might be familiar with the fact that coffee contains high level of caffeine. Caffeine keeps you awake, and therefore should be avoided before you go to sleep – actually much before you go to sleep, because caffeine can stay in the body for up to 12 hours.
4. Eating Dark Chocolates
Dark chocolates have caffeine in them, and also also contains the stimulant theobromine, which increases heart rate and sleeplessness.
5. Checking Your Work E-mail
Checking your work e-mail at night can fill your mind with thoughts and tasks for the next day, which can make you nervous and agitated. A study suggests, people who used their smartphones for work purposes after 9 p.m. at night are reported to being more tired and unfocused the next day.
6. Eating spicy and heavy meals
Eating heavy and spicy meals right before bed can make you feel bloated and uncomfortable, hence disrupting your sleep. You should have dinner at least 2 hours before going to bed, but if you are unable to do so, then eat a low/simple carb (light) meal or just have a glass of milk.
7. Drinking Alcohol
You might be wondering that why should alcohol be avoided, as it makes you sleep better. But that’s not the truth. Alcohol makes you drowsy and fall asleep easily; but as your body begins to metabolize the alcohol, REM sleep- the period where our sleep is most restorative, is reduced. Impaired REM sleep often leads to waking up tired and unable to concentrate. It’s okay to have one or two drinks with dinner; But skip drinking that glass of wine right before bed.
Smoking disturbs your sleep. The nicotine present in a cigarette is a stimulant and can make insomnia worse if you smoke close to your bedtime.