The time leading up to bed may affect your ability to fall asleep and sleep throughout the night. Big Laps discusses eight bad habits that can hinder your effort to establish a consistent, healthy sleep pattern and get the rest you need.
1. Using Electronic Devices Before Bed
It is generally not a good idea to use electronic devices before bedtime, as they tend to cause difficulty sleeping. The National Heart, Lung, and Blood Institute (NHLBI) suggests going “device free” before bedtime as a good sleep habit.
2. Caffeine Late in the Day
The stimulant caffeine may disrupt sleep. According to the NHLBI, caffeine, especially in the afternoon and evening, may stay in the body for hours and can make it more difficult to fall asleep, so it’s best to limit it later in the day.
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3. Intense Exercise Close to Bedtime
Exercise keeps the body healthy and fit; however, the timing can be an issue. It is recommended to avoid strenuous physical activity close to bedtime if it makes it difficult for you to relax and fall asleep.
4. Large Meals Before Bed
You should avoid eating heavy meals in the later part of the evening or close to bedtime. The NHLBI suggests avoiding large or heavy meals right before sleep and allowing a buffer between meals and sleep.
5. Alcohol Before Bedtime
Alcohol is not the solution for a comfortable sleep. It reduces sleep quality. Drinking alcohol may help you fall asleep at the start of the night, but it can disrupt sleep later on. In general, the NHLBI advises avoiding alcohol before going to sleep because it can interfere with sleep.
6. An Inconsistent Bedtime
Frequently changing your bedtime can make it more difficult to establish a regular sleep pattern. A person who maintains a consistent sleep schedule will perform better during the day than a person who sleeps at irregular times.
7. Working or Studying in Bed
If you do other mentally stimulating activities in bed, this can make it more difficult to associate the bed with sleep. NHLBI recommends keeping the bedroom quiet and relaxing and using it primarily for sleep and restful activities.
8. A Bright, Uncomfortable Environment
The bed and bedroom can impact sleep. NHLBI advises keeping the bedroom dark and calming and keeping lighting low so the room feels restful. This improves sleep quality.
Build a Better Pre-Bed Routine
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Establishing good sleep hygiene isn’t a single, perfect bedtime routine; it’s about creating habits that work together to promote regular sleep. Maintain a consistent sleep pattern, limit caffeine later in the day and avoid alcohol close to bedtime, avoid heavy food and exercise before to bedtime, and allow yourself enough time to unwind without electronic stimulation.
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