Bedtime Mistakes to Avoid

25 Things Not to Do before Sleep 

A good night’s sleep is crucial for your well-being, however, many of your habits can disrupt your sleep quality. If you are trying to optimise your sleep, you may be asking what are the bedtime don’ts and what not to do before going to sleep. 

In this article, I’ll give you a list of things to avoid before sleep. Check it out if you want to explore the sleep don’ts to pay attention to, that can cause poor sleep. 

 

Things you shouldn’t do before sleep

What not to do before sleep?

Let’s start with light exposure, as I think this is very important. 

A man who can't sleep sitting on a bed at night

Using bright lights

Minimise exposure to bright lights, as they interfere with melatonin production. Bright light is something that your brain associates with daytime and that will keep you awake. Try using dimmed lights or even candles in the evening instead of artificial lights. 

 

Blue light exposure

This point is related to the previous one, but it’s so important that I want you to pay special attention to it. The blue light spectrum is emitted by the sun and your brain reads it as ‘middle of the day’ signal. Nowadays it’s difficult to avoid it as most light bulbs and screens emit blue light. Old-fashioned Edison light bulbs don’t emit blue light, so although they aren’t energy-efficient they can help you sleep better. And again, why not spend evenings by candlelight listening to audiobooks or talking?

 

Using screens

Try not to use any screens that emit blue light at least 2 hours before sleep. If you have to use them, try using blue light screens or filtering apps, such as F.lux,  to reduce blue light. Although they don’t block it completely, it’s better than full exposure to blue light. 

 

Stressful discussions

Try to avoid engaging in intense or stressful conversations before sleep.

 

Watching news

Watching the news wakes up your brain and can create a lot of anxiety, as most news are negative and threatening. It’s the exact opposite that you want to expose yourself to when you want to get into a peaceful mood to rest well. 

 

Social media

Reading social media comments and posts or watching videos may make you agitated, upset or overthink. It’s something to avoid when you want to calm down before sleep. 

 

Check your email

Your email is another potential source of agitation, challenging things to deal with or exciting news, so it’s not a good idea to check it before bed. 

 

Intense physical activity

Although regular exercise improves sleep, a heavy workout before bedtime can keep you awake. You should finish any intense physical activity at least one hour before sleep. 

 

Certain medications

Some types of medication can cause insomnia or difficulties falling asleep. If you are on some medication and have trouble sleeping, check the description for potential dive effects or consult a medical professional to verify that. 

 

Trying too hard to fall asleep

Your anxiety about falling asleep quickly can keep you awake as well. First, know that 15-20 minutes is a normal latency time. Instead of trying to fall asleep as quickly as possible, stop checking the time, relax and enjoy your rest time in bed. If you don’t fall asleep within 30 minutes, it’s better to get up and do something engaging but calming. 

 

What not to drink before sleep

Coffee

Well, we all know about it… just a reminder! 

Tea

Tea contains caffeine and can keep you awake in the same way as coffee does. Your last cup of tea should be at least 6 hours before sleep.

Coke

Coca-cola and similar drinks contain caffeine and are high in sugar. Not only the caffeine may keep you awake, but also insulin spikes caused by high sugar intake can mess up your sleep. 

Other caffeinated drinks

Pay attention to the content of all bottled and canned drinks, such as nutritional drinks and others. It may be surprising how many of them contain caffeine! 

Alcohol 

Although alcohol can help you relax and fall asleep, it does more harm than good to your sleep quality. Apart from that, some people feel more awake after drinking alcohol before bed and have difficulties falling asleep. 

Drink lots of liquids

When you drink a lot of liquids in the evening, you may have to go to the bathroom during the night, so you won’t have a good undisturbed sleep because of that. 

Cigarettes

If you’re a smoker, try to have your last cigarette at least 4 hours before sleep. Research shows that smoking before bed shortens sleep by 50 minutes. 

Work 

You should finish working at least 2-3 hours before sleep to allow yourself enough time to unwind and stop using screens. 

Play video games

Well, this is something that can turn you on and that you use with a screen emitting blue light, not to mention that you may forget about the time and spend half of the night playing instead of sleeping! 

Eat big meals

Big or heavy meals can keep you awake. Because they take longer to digest, your body will be busy processing them and you may be unable to fall asleep or you may have a shallow sleep. 

Sugary snacks 

Foods high in sugar such as ice cream or chocolate, cause insulin spikes, and that can mess up your sleep pattern causing you to feel awake or sleepy at the wrong times or can even wake you up at night. 

Spicy foods

Spicy meals can cause heartburn, that’s what most people know. That’s one reason why spicy meals can keep you awake. But they also increase body temperature. While your body needs to cool down for a good night’s sleep, hot foods will do the opposite. This way spicy foods send information to your system that it’s not sleep time. 

Foods with high water content 

I’ve mentioned the liquid intake before bed, but some foods, e.g. gruits with high water content can have the same effect as drinking lots of liquid before sleep. If you don’t want to spend the night on frequent bathroom trips, avoid watermelon and other foods high in water content. 

Acidic foods

Highly acidic foods can cause reflux or heartburn, so this is another thing to avoid in the evening if you want to sleep well. 

Turn up the heat in the bedroom

Your body needs to cool down before sleep and high bedroom temperature (20℃ or higher) can keep you awake at night. 

Remember, everyone’s sleep needs are different, so it’s essential to find what works best for you.

Summary

So these are the things not to do before sleep. In summary, prioritising a healthy bedtime routine can greatly improve your sleep quality. By avoiding blue light, screens and stimulating content, refraining from intense physical activity, heavy meals and caffeine, you can create an optimal environment for restful sleep. Remember, there isn’t one best solution for all and personalising your evening routine is key to optimising your sleep.

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