12 Bedtime Habits To Avoid And You Won’t Have Sleep Problems
A high sleep quality is required for optimal health. Moreover, getting good sleep has an impact on how we feel throughout the day. However, in order to improve our sleep quality, there are a few bedtime habits that we should avoid as soon as possible.
1. Poor bedtime hygiene
Skin and teeth care is essential before going to bed. Setting up a solid bedtime routine is crucial for a high sleep quality.
2. Keep the feet warm before going to bed
Cold feet may affect your sleep quality. Therefore, make sure your feet are warm before going to bed.
3. Avoid consuming coffee at least 4 hours before going to bed
Caffeine maintains the body awake, which negatively affects sleeping quality. This means that you will wake up grumpy and tired in the morning.
4. Sleep with no electronic devices near you
Place your phone, laptop or tablet as far as you can before going to sleep, because they can affect the proper functioning of the brain and disrupt your sleep.
5. Find your perfect sleeping position
According to the sleep experts, if you want to improve your sleep quality, you need to find your perfect sleeping position. In addition, it is recommended to sleep on your left side, as it is the best position for the body to calm down and relax.
6. Do not read books before bedtime
Even though it may sound weird, reading books before going to bed can activate the brain and keep it awake even though you are feeling asleep.
7. Avoid drinking a lot of fluids
Before going to bed make sure you go to bath regularly in order to take out the fluids. They can make you get up during the night and thus affect your sleep quality.
8. Choose a right mattress
Even though they are expensive, if you want to have a high sleep quality and wake up refreshed in the morning, you need to buy a high-quality mattress, too.
9. Do not do exercises at least 3 hours before bedtime
Avoid exercising before going to bed, as it can boost the adrenaline levels in the body and leave you without any sleep.
10. Have a meal at least 2 hours before going to bed
Having a meal before going to bed will make you feel restless. In addition, it will activate the digestive system and the brain to process the food you have eaten. If you are experiencing a late night snack craving, you can try a bowl of cereal with milk.
11. Avoid taking afternoon naps
Taking short afternoon naps can give the body a sleeping alert, which is not the case. When you do not need to rest, take short 10-minute naps.
12. Control light and sounds in the bedroom
Sounds and flashing light can hinder the proper functioning of the brain and lead to waking up in the middle of the night and tiredness in the morning.
13. Avoid consuming alcohol before going to bed
Even though many people think that consuming alcohol promotes better sleep and helps them fall asleep faster, it actually disturbs our sleep quality and keeps us awake.
14. Avoid warm bedroom temperature
The temperature in the bedroom should be cooler from the rest of your house. Having a cool temperature in your bedroom promotes sleeping
If you are practicing a proper sleep routine, but you still have poor sleep quality, you may be suffering from a sleep disorder. Make sure you consult with a health care professional to diagnose and treat any sleep disorders that you may be suffering from.