Chronic sleep deprivation can contribute to everything from obesity to cardiovascular disease, but even a low level of sleep deprivation can impact cognitive function and will almost certainly affect your performance at work, and eventually maybe even your career.[2] So what can you do to ensure that your nights of rest are actually restful? Most of us know better than to consume caffeine or sugar late at night, but there are likely plenty of other things you do regularly that are messing with your quality of sleep. With this in mind, here are eight things you should try to avoid at all costs before bedtime.
1. Smoking or drinking alcohol
Obviously you’re aware that smoking and drinking alcohol aren’t the healthiest of habits to begin with, but smoking or drinking right before going to bed can make it more difficult to fall asleep, and also cause you to wake up more frequently throughout the night. Nicotine is a stimulant, so smoking just before bed will leave you feeling wired, and while alcohol may initially cause you to feel drowsy, it also disrupts your restorative rapid eye movement (REM) sleep,[3] leaving you feeling groggy and unable to concentrate throughout the day.
2. Heavy meals
In general, it’s best to avoid eating too close to your bedtime, as a full stomach will make it harder to fall asleep. Lying down right after you’ve eaten can also cause heartburn and indigestion, which obviously doesn’t contribute to a good night’s sleep. If your schedule makes it impossible to eat at least three hours before your bedtime, try to eat your heavier meals for lunch and then eat lighter meals that are easier to digest at the end of the day, such as salads, or fruit and yogurt.
3. Technology in bed
Research shows[4] that the blue and white light given off by the screens of our favorite devices prevents the brain from releasing melatonin, which is the hormone that tells your body when it’s time to sleep. With this in mind, it’s best to avoid reading on your smartphone or laptop before going to sleep, and if you usually watch TV or binge on Netflix in the evening, try to give yourself at least one hour of screen-free time before you climb into bed each night.
4. Hot baths
Hot baths can certainly be relaxing, but taking one too close to your bedtime can also prevent you from falling asleep. This is because your body temperature naturally drops a bit in preparation for sleep, so when you take a hot bath, your body needs more time to cool down before you feel sleepy. If you like taking hot baths right before bed, you can avoid this problem by taking a cold rinse off right after your bath to bring your core temperature down again.
5. Strenuous exercise
Exercising during the day can lead to more restful nights, but if you’re working out too close to your bedtime you might actually be sabotaging your sleep. Just like hot baths, strenuous exercise causes your core body temperature to rise. It also leads to increased brain activity and releases adrenaline, which is not ideal when you’re trying to sleep. If you’re not a morning person, try to do your workout at least three hours before you go to sleep, and when this isn’t possible, try a less strenuous form of exercise, such as swimming or yoga.
6. Work related activities
Checking your email or taking work calls right before you go to sleep not only exposes you to the melatonin-suppressing light of your phone’s screen, but also prevents you from ever really relaxing. One study even found that people who used their smartphones for work purposes at night were less productive and had difficulty focusing the next day.[5] With this in mind, it’s important to set some clear boundaries and make a conscious effort to unplug and relax once you finish work for the day.
7. Intense conversations
Arguments tend to elevate cortisol and other stress hormones, which is really the last thing you want just before bed. While it’s not always possible to avoid arguments and stressful conversations entirely, try to hash things out earlier on in the day rather than leaving frustrations to simmer until bedtime. If you know you have an important decision to make, or need to talk something through with a friend or partner, it’s better to agree on a time to discuss the issue the following day when you’ll be free to reflect and process things.
8. Not following a routine
Humans are creatures of habit, and if you’re constantly going to bed at a different time, it will be difficult for your brain to slow down and fall asleep. With this in mind, try to develop your own little nighttime ritual that starts about an hour before you plan to go to sleep and helps you relax and wind down. This could include anything from laying out your clothes for the next day, to stretching and meditating, to reading or journaling, which has been shown[6] to relieve stress and anxiety, and even lower symptoms of depression. Featured photo credit: Hernan Sanchez via unsplash.com
