Sleep is an essential part of a healthy lifestyle. It helps us get our energy back, keep our hormones and mood in check, improve our memory and focus, reduce stress and inflammation, and make our immune systems stronger. Poor sleeping habits can cause fatigue during the day as well as long-term health issues such as obesity, diabetes, and heart disease. Studies even show that lack of sleep makes you less attractive!
To ensure that you get a good night sleep and give your body it’s much needed rest, we listed 4 things you shouldn’t be doing before going to bed.
1. Use electronic gadgets
Scientific studies have shown that using electronic devices in bed or right before bedtime can disrupt sleep quality. This is because cellphones and other gadgets emit a blue light that reduces the production of melatonin, or the “sleep hormone.” Thus, you don’t feel sleepy but have difficulty waking up the next day.
2. Take sleeping pills
Unless you’re prescribed sleeping pills for insomnia, you shouldn’t be taking them. Harvard sleep scientist Patrick Fuller explained that sleeping pills aren’t really effective for those not diagnosed with insomnia. He said sleeping pills cause addiction and dependency, and you won’t be able to sleep without them.
He said, “There’s a time and a place for pills. But for the average Joe who’s having a little trouble sleeping, there are a lot of things they can try to do to facilitate normal, natural sleep before popping Z-class drugs [common insomnia medications] at night.”
3. Eat certain foods
According to Sleep Health Solutions, there are at least nine types of foods you shouldn’t be eating before going to bed. These foods have an effect on your insulin levels, which keep you awake, can aggravate heartburn, disrupt your sleep cycle, and keep you waking up at night to pee. Here is the list of foods:
- Tyramine-Rich foods like tomatoes, eggplant, soy sauce, etc.
- Alcohol like wine, beer, etc.
- Heavy and fatty foods like cheeseburger, fries, etc.
- Foods with high-water content like watermelon, cucumbers, etc.
- Foods with hidden caffeine like chocolates, ice cream, etc.
- Spicy foods
- Acidic foods like raw onion, citrus juice, etc.
- Gassy foods like cauliflower, broccoli, beans, etc.
4. Keep the bedroom too warm
For a good sleep, keeping your room cool is preferable to keeping it warm. According to studies, thermoregulation is affected by temperature, meaning when it’s too warm, your body works extra hard to regulate your body temperature keeping you awake. On the other hand, a cold room lowers your body temperature, making it easier to fall in deep sleep.
These are just some habits you should try to avoid if you’re looking for a good sleep. All these information is particularly helpful for those suffering from insomnia and other sleep disorders. If you’re having trouble sleeping, try to take some bedtime drinks that can promote sleep and even help lose weight.
