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5 before-bedtime habits to avoid for better sleep

A good night’s rest is crucial for good health. Many individuals invest in amazing mattresses to ensure that they sleep well. But even after purchasing the best mattresses from Tempur-Pedic, Saatva, Sleep Number, Serta Mattress, or Essentia Mattress, many struggle to sleep well. This is because there are many daily habits that affect the quality and quantity of sleep. Read on to find out what they are and why they should be avoided before bedtime:

Blue light exposure
One of the biggest causes of poor sleep is exposure to blue light from laptop or phone screens. Blue light is the visible light spectrum range and is emitted from all mobile and laptop devices. This light is very damaging. It can block the brain from releasing melatonin, which is responsible for maintaining the body’s natural sleep cycle. Without melatonin, the individual can have trouble falling and staying asleep. Aside from sleep, too much blue light exposure can also increase your risk of cancer, so it’s best to put your phones down for a few hours before you hit the sack.

Drinking too much caffeine
Beverages such as coffee and tea are great to help keep you awake and alert, thanks to the caffeine present in them. Caffeine increases the adrenaline in the body, making you function better and keeping your up longer. But, too much caffeine can wreck the body’s circadian rhythm. This means that it affects your sleep and can reset your body’s clock. When it comes to sleep, caffeine can reduce the number of hours you get to sleep. So, it’s best to limit your intake of foods containing this substance.

Napping during the day
Short power naps are great for the body. They enhance your memory, improve your cognitive functions, and even help you feel refreshed and recharged to tackle the rest of the day. On the contrary, long and irregular naps during the day can negatively impact your body. It can even affect your sleep cycle and sleep quality. Experts have found that taking long naps during the day can upset your internal clock and may lead to you staying up at night. Long naps can also contribute to tiredness during the day and make you feel sleepier. So, if you do have trouble sleeping at night, it may help to stop napping during the day or shorten the time of your naps.

Exercising late in the day
Exercising is excellent for the body and can even work wonders for your sleep. Studies have shown that it not only helps with your natural body clock but also enhances the quality of your sleep. But, exercising too late in the day may affect your sleep cycle. This is because exercise stimulates the body and releases hormones such as adrenaline.

Eating too much or too little
Another thing that should be avoided for better sleep is going to bed hungry or stuffed. A lack of food or too much food in your body may cause discomfort, which may, in turn, affect the quality of your sleep. Going to bed hungry may also lead to heartburn and acidity.

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