Quality sleep doesn’t always come easily for everyone. Some people have their arduous nightly rituals before falling asleep. Despite these measures, they don’t always feel rested and alert even though they have had a long sleep.
Sleep is vital as it affects a person’s mood, immune function, memory, and weight. If there’s difficulty in falling asleep, go to the root of the problem.
Some of the common sleep aids, like alcohol, are not recommended for sleep. The activities that individuals do before bed profoundly affect the quality of sleep. Most people don’t know that what they do can actually be harmful to them.
1. Stay Away from Electronic Devices
Using electronic devices like phones, tablets, or even e-book readers prevents a person from falling asleep. This is because the blue light that they emit keeps the body awake.
Refrain from using any electronic devices thirty minutes to one hour before bedtime. Just keep them far away from reach to avoid succumbing to temptation. Relaxing and staying calm are more effective in making a person sleepy than any device will.
2. Don’t Use Machines That Ruin Sleep
More recently, white-noise machines are getting more popular. However, these machines can be harmful because the person may not be able to sleep without noise. Research shows that ambient noise evokes the same brain reaction that’s triggered by stress.
There are more ways to fall asleep better without being at risk. Don’t just follow the trend and wrongly assume that white-noise machines are important. Instead, buy sleep apnea devices that can deliver pressurized air, treating snoring and sleeping-disorder-related breathing problems.
3. Avoid Drinking Alcohol or Coffee
Alcohol is effective for making many people feel sleepy, but it’s not good for quality sleep. Skip alcohol before bed to be well-rested enough and not wake up earlier than expected. It will only disrupt deep sleep and cause frequent stirring through the night.
Avoid caffeine too because it lingers in the body even until bedtime. Coffee isn’t the only source of caffeine, so avoid sodas as well. Have the last dose of caffeine for the day early on.
4. Pass Up Late-Night Eating
Eating three hours or less before bedtime can cause digestion problems. It is normal to have cravings at night since hunger can keep a person awake. However, consuming a heavy meal is no good when it comes to having good-quality sleep.
Some specialists do approve drinking warm milk with honey if a person feels the need to eat. A better solution to avoid cravings is to eat protein-rich food hours before bedtime. Have a proper diet, and eat meals regularly to avoid getting hungry late at night.
5. Steer Clear of Work
Don’t work too close to bedtime because the mind will have a difficult time relaxing. It will be hard not to think about deadlines and upcoming tasks, but the brain needs to stay away from stressful and tiresome situations.
Attend to work-related emails and calls until a specific time each night. When it’s time to stop, accept that the remaining work will have to wait until the next morning. Give the brain enough time to wind down and get ready for sleep.
6. Refrain from Holding In Your Pee
People don’t always get out of bed when they need to go to the bathroom. Some think that their sleepiness will wear off, while others just feel too comfortable under the covers. No matter the situation, whether before sleeping or during the day, it’s never good to hold in the pee.
A full bladder may keep people awake and can lead to bed wetting in adults. Aside from that, holding in your pee is a bad habit that may result in weakening your bladder muscles or bacteria buildup that leads to UTI.
Stick to a Regular Bedtime
It’s not good to go to sleep at different times every night, so practice good sleep hygiene. Have a defined bedtime, and maintain the routine. Ensure that the sleeping environment is relaxing as it helps you get used to feeling sleepy at night.