Stay Away from These 8 Things Before You Go To Bed
In order to have the best day possible, it is very important to have a good night’s sleep. When we are well rested our mood is better, our concentration level is higher, we are healthier and better at solving problems – all in all, we function at our best. In order to have a good sleep every night, there are some things you should avoid. Here are some things you should stay away from several hours before you go to sleep.
1. Smartphone or e-reader
Most people use their phone before they go to sleep, whether it is for texting, reading something or playing a game. We have become so consumed by our electronic devices that we can’t even leave them alone when we go to bed. But, according to several studies, using them late at night can be the reason why sleep disorders are on the rise. It is actually recommended to avoid light-emitting devices for at least an hour before going to sleep. Seems really hard, doesn’t it? Well, you should still try, because it has been shown that these devices prevent the production of melatonin, which makes our bodies sleepy. If you think that you really can’t put down your e-reader, at least turn down the screen brightness and keep it at least 14 inches away from your face. It is not the best solution, but it is better than using it in a regular way.
2. Checking your work e-mail
Here’s another thing we use our smartphones for. It is not any better if you use your computer, though. Unless you are waiting for a specific e-mail that will make you more at ease and relaxed, it is not recommended to think about your work before going to sleep. Yes, we understand that this is hard and most people feel overwhelmed by their work and feel the need to keep up even this late at night. But the thing is, this will only make you more nervous and agitated instead of making you relaxed and ready to sleep well. A study from 2014 showed that people who used their smartphones for work after 9 p.m. were more tired and unfocused the next day. And this is not how you want to feel tomorrow, is it?
3. Playing video games
While it is still not settled between scientists whether simply watching television will help you sleep better or make you more awake and cause insomnia, most of them agree that video games cannot have a positive effect. This is because they require a lot of interaction and, obviously, this is the reason your mind is even more awake after playing them than it was before. So if you find yourself still awake at 3 a.m. because you got caught up in The Sims or Need For Speed, it is time to move these activities to some other part of the day. Organize your schedule in a way that you can have some fun between work sessions, for example.
4. Working out too intensely
The key here is „too intensely“. Working out regularly will have a positive effect on your health and your sleep – it will help with your insomnia, so don’t stop exercising only because you think it is too late. But don’t take it too far. Some people have problems sleeping if they work out too hard and too late. So if you notice that you have insomnia after going to a late night gym-session or karate training, try moving it to earlier hours and you should see the improvements right away.
Smoking is bad for your overall health, as you sure already know, but it is also very bad for your night’s sleep. Most people smoke to relax, but if you do it before bedtime, it won’t help you fall asleep, just the opposite. Nicotine is a stimulant and it will actually make your insomnia even worse. And it will also make you wake up earlier than you normally would. And, keep in mind, not only the regular cigarettes will do this to you, it also goes for e-cigarettes, pipes, chewing tobacco and smoking cessation patches.
6. Letting your cat or dog into your bed
Yes, you love them and yes, they have that sad look on their faces when you don’t let them into your bed, but be strong. They may love sleeping next to you but you will have a really hard time that night. There are times during the day when you can cuddle all you want, play and have fun, but during the night make them sleep in their own place. The combination of their movements, hair and dander will make you tired and unable to concentrate the next day, and can also contribute to the development of allergies and breathing difficulties.
7. Fighting with someone
We have all heard the saying, “Never go to bed angry“. There is a good reason we are told that – stress is one of the main causes of insomnia. You probably know that feeling of thinking about a fight over and over, and not being able to fall asleep because of it. It is not a good thing to go to bed with unresolved issues either, but maybe try solving them earlier during the day, and helping both yourself and the other side have a good sleep?
8. Changing your everyday routine
When we have an evening routine before bed, such as: showering, brushing teeth, taking off make up, preparing clothes for the next day and reading a book – our brain gets used to it and sees it as a sign that we are soon going to sleep. Changing the order or the time of things will get it confused and you may have trouble falling asleep. This is why you should try to keep up the routine, and it will result in you falling asleep much faster and having a better sleep all in all.