Evie Summers
Sleep is an essential part of our lives, and getting a good night's rest can optimize our health and improve our daytime energy. However, many factors can disrupt our sleep, and it is important to be aware of these to improve our sleep hygiene. This includes avoiding stimulants such as caffeine, alcohol, and nicotine close to bedtime, as well as limiting exposure to electronic devices that emit blue light. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and maintaining a cool, dark, and quiet environment are also key to promoting better sleep. Additionally, excessive light exposure during the day can disrupt our internal body clocks, so it is beneficial to spend time in natural sunlight or use light therapy if natural light is not accessible.
What not to do to sleep better:
| Characteristics | Values |
|---|---|
| Drinking alcohol | Alcohol negatively affects sleep and hormone levels, including nighttime melatonin production. |
| Drinking caffeine | Caffeine disrupts sleep and should be avoided 8–13 hours before bedtime. |
| Intense exercise | Avoid intense physical activity close to bedtime as it may hinder your body's ability to settle down. |
| Irregular sleep schedule | Having a set bedtime and wake-up time improves sleep quality. |
| Exposure to light | Excess light exposure disrupts the body's internal clock and affects sleep. |
| Exposure to noise | Noise can be a distraction and prevent sleep. |
| Poor sleep environment | An uncomfortable room temperature or poor-quality bedding can disrupt sleep. |
| Large meals | Eating a big meal close to bedtime can affect sleep. |
| Nicotine | Nicotine products are stimulants that affect sleep. |
| Stress | Mental health can greatly affect sleep quality. |
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What You'll Learn
Avoid caffeine and other stimulants close to bedtime
Caffeine is a stimulant, and consuming it too close to bedtime can make you more alert and interfere with your sleep. Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages worldwide. If you're craving a cup of coffee in the late afternoon or evening, opt for decaffeinated coffee instead. It's generally recommended to avoid stimulants like caffeine 1 to 2 hours before bed. However, if you're taking a caffeine supplement, it's best to avoid it within 13 hours of bedtime.
In addition to caffeine, it's important to be mindful of other stimulants that can disrupt your sleep. Alcohol and nicotine are two common stimulants that can affect your sleep patterns. While an occasional drink at dinner may not be harmful, drinking alcohol too close to bedtime on a regular basis can negatively impact your sleep quality and duration. Similarly, nicotine products can also interfere with your sleep, making it difficult to fall and stay asleep.
Excess light exposure, especially from electronic devices, can also disrupt your sleep. The blue light emitted by mobiles, tablets, and computers can trick your brain into thinking it's still daytime, suppressing the release of melatonin, the sleep-promoting hormone. To improve your sleep hygiene, avoid electronic devices at least an hour before bed and opt for quieter, darker, and cooler surroundings.
Engaging in relaxing activities before bed can help signal to your body and mind that it's time to wind down. Instead of trying to force sleep, try reading a book, listening to soothing music, or practicing relaxation techniques such as controlled breathing or meditation. Creating a bedtime ritual, such as drinking a cup of warm milk or taking a bath, can also help lull you to sleep.
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Don't exercise too vigorously or too close to bedtime
Exercise is a great way to improve your sleep quality. However, it is important to avoid vigorous exercise too close to bedtime. Vigorous exercise can hinder your body's ability to settle down before sleep. It is recommended to avoid vigorous exercise within 90 minutes of bedtime.
Exercising earlier in the day can help promote a good night's sleep. Daily exercise has many health benefits, and the changes it initiates in energy use and body temperature can promote solid sleep. Spending time in natural sunlight or bright light during the day can also help keep your circadian rhythm healthy and improve your daytime energy and nighttime sleep quality and duration.
If you are having trouble sleeping, try to get into the habit of waking up and going to bed at similar times every day. After several weeks, you might not even need an alarm. A good sleep routine should include a set time to start winding down and a way to relax. Relaxation techniques such as quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises can help get you into the right frame of mind for sleep.
It is also important to avoid stimulants such as caffeine, nicotine, and alcohol close to bedtime. Caffeinated drinks are among the most popular beverages worldwide, but they can disrupt your sleep if consumed too late in the day. It is recommended to avoid caffeine at least 8 hours before bedtime and to avoid stimulants 1 to 2 hours before bed.
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Don't expose yourself to bright light before bed
One of the most important things you can do to improve your health is to get a good night's sleep. However, exposure to bright light before bed can disrupt your sleep and your body's internal clock, or circadian rhythm. This is because your body's internal clock is sensitive to light and dark, and bright light exposure before bed can confuse your body's natural sleep-wake cycle.
To avoid this, it is recommended to limit your exposure to bright light in the evening. This includes not only natural light but also artificial light from electronic devices such as smartphones, tablets, laptops, and computers. These devices emit blue light, which can disrupt the release of sleep-inducing chemicals in the brain and body. Therefore, it is advisable to avoid using these devices at least one hour before bedtime.
Additionally, it is beneficial to maintain a consistent sleep schedule. This means going to bed and waking up at similar times every day, even on weekends. Having a fixed sleep schedule helps to regulate your body's internal clock and improve your sleep quality.
To further enhance your sleep environment, consider using blackout curtains or a sleep mask to block out light. Creating a dark and quiet space can promote better sleep by reducing distractions and allowing your body to relax and prepare for sleep.
In conclusion, avoiding exposure to bright light before bed is crucial for maintaining a healthy sleep schedule. By limiting artificial light from electronic devices and natural light in the evening, you can support your body's internal clock and improve your overall sleep quality.
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Don't eat large meals close to bedtime
Eating large meals close to bedtime can negatively impact your sleep quality. Firstly, the body's increased metabolic activity after a large meal may make it difficult to fall asleep. This is because the body is focused on digesting the food, which can lead to physical discomfort and a raised core temperature, both of which hinder sleep.
Secondly, eating a large meal close to bedtime can lead to indigestion, heartburn, or acid reflux, all of which can cause discomfort and disrupt sleep. It is recommended that you leave a gap of at least two to three hours between your last meal and bedtime. If you are hungry before bed, opt for a small, healthy snack such as fruit, cheese, or a few whole-wheat crackers.
Additionally, certain foods and drinks can affect your sleep. Caffeine, for example, is a well-known stimulant that can keep you alert, so it is best to avoid caffeinated drinks close to bedtime. Alcohol and nicotine products should also be avoided as they can disrupt your sleep patterns and affect your body's production of melatonin, a key sleep hormone.
It is also important to maintain good "sleep hygiene" by creating a relaxing bedtime routine. This includes activities such as quiet reading, low-impact stretching, listening to soothing music, or practising relaxation techniques like controlled breathing or meditation. These activities can help signal to your body and mind that it is time to wind down and prepare for sleep.
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Don't try to force yourself to sleep
If you're lying awake unable to sleep, don't try to force it. Instead, try to relax and let sleep come naturally. If you're tired and enjoying resting, you may find yourself dozing off without even realising it. However, if you're struggling to sleep, it's best to get up and do something relaxing in a comfortable place, such as reading a book or listening to quiet music. Only return to bed when you feel sleepy.
Creating a bedtime routine can help signal to your body and mind that it's time to wind down and prepare for sleep. This might include drinking a glass of warm milk, taking a bath, or listening to calming music. It's also important to avoid stimulating activities and substances, such as caffeine, alcohol, and nicotine, close to bedtime. These substances can act as stimulants and make it harder to fall asleep. Instead, try having a small, healthy snack, such as an apple with cheese or a few whole-wheat crackers, if you're feeling hungry.
Exercising during the day can also help improve your sleep quality. However, avoid intense exercise close to bedtime, as it may hinder your body's ability to settle down for sleep. Additionally, ensure your bedroom is optimised for sleep by minimising light and noise distractions. Blackout curtains or a sleep mask can block out excess light, while earplugs or a white noise machine can help reduce noise disturbances.
If you find yourself regularly struggling to sleep, it may be helpful to set aside time before bed to address any worries or make a to-do list for the next day. Practising relaxation techniques such as controlled breathing, mindfulness meditation, or progressive muscle relaxation can also help ease you into sleep. However, if sleep difficulties persist or worsen, consider seeking advice from a healthcare professional, as they can provide guidance and treat any underlying conditions affecting your sleep.
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Frequently asked questions
Caffeinated drinks, including coffee, tea, and soda, are stimulants that can make you more alert and affect your sleep. It is recommended to avoid caffeine at least 8 hours before bedtime. Alcohol and nicotine should also be avoided as they can have a similar effect on your sleep. A big meal within 2-3 hours of bedtime can also keep you awake, so it is best to opt for a small, healthy snack if you're hungry.
A regular sleep schedule is important for improving sleep quality. This means going to bed and waking up at similar times every day, including weekends. Getting exposure to natural light during the day and spending time outdoors can also help regulate your body's internal clock, improving your sleep.
It is best to avoid intense exercise and activities 90 minutes to 2 hours before bedtime as they may hinder your body's ability to settle down for sleep. Using electronic devices such as mobiles, tablets, and laptops too close to bedtime can disrupt your sleep as the blue light from these devices stops your brain from preparing for sleep.
If you're lying awake unable to sleep, don't try to force it. Get up and sit in a comfortable place, and do something relaxing such as reading a book or listening to quiet music. Only go back to bed when you feel sleepier.
