What You Shouldn’t Do Before Bed
Getting a good sleep is important for your overall health, such as mood and energy levels. But for many of us, sleeping well can be challenging. It is depend on what you do during the day, especially in the hours before you go to bed, what you eat and drink, how mentally stimulated you are and so on.
There are many activities that could be hurting your chance at getting a good night’s sleep before you go to bed. So, what you shouldn’t do before bed?
1. Do not drink too many fluids
Drinking a lot of any liquid within the last hour or two before you go to bed will lead to late night bathroom breaks, which will disrupt your sleep. On the other hand, you shouldn’t go to bed thirsty, as you’ll likely wake up in the middle of the night to get a drink of water.
2. Do not drink coffee
A cup of coffee contains nearly 100 milligrams of caffeine. Caffeine has many side effects, including a rapid heart rate, tremors, anxiety and insomnia. It can also upset your stomach and cause nausea, vomiting and diarrhea. Consuming 200 to 300 mg of caffeine during the day isn’t likely to be harmful but drinking coffee at night may cause many problems. You probably already know you should avoid it right before bed. But some still like the idea of a hot coffee after dinner, and may not realize that although they’re still several hours away from going to bed, this habit could disturb sleep. The truth is, caffeine can stay in the body for up to 12 hours.
So we advise that you refrain from drinking coffee in the evening or even after lunch for a restful sleep.
3. Do not drink tea
Even if you can avoid coffee, you may not be as careful about another major source of caffeine: tea. Drinks labeled as “herbal tea” such as peppermint or chamomile varieties are probably caffeine-free, but varieties that contain black, green, or white tea leaves do indeed contain the stimulant. If you observe the following rules you may still be able to enjoy your favorite caffeinated tea at night. Dunk your teabag quickly into a cup of hot water, then dump it out and make a second cup using that same tea bag. Most of tea’s caffeine is released early in the steeping process, so this may help you enjoy your tea without so much stimulant.
4. Do not use the electronic devices
Several studies have suggested that using electronic devices like smart-phones, e-readers and television before bed can disrupt sleep. The bright lights of these screens can hinder the development of melatonin, which promotes sleep. So, experts recommend avoiding any light-emitting technology for at least one hour before bedtime.
It is advisable for you to comply with the above rules on what you shouldn’t do before bed to get a good sleep. Wish you have a nice dream!