If you have trouble sleeping at night or wake up frequently, some habits you do before bed may be affecting the quality of your rest.
There are several daily activities that can negatively affect sleep, so experts advise avoiding them, especially in the evening hours. Here are five of them:
1. Do not take sedatives without a doctor’s advice.
When we have a cold, flu, or allergies, we often use medications to relieve symptoms. However, taking medications before bed should not be done without consulting a doctor or pharmacist, as some of them can cause drowsiness, restlessness, or other side effects that affect nighttime sleep.
2. Avoid using your phone and electronic devices
Using your phone, tablet, or other electronic device before bed is a common habit. The light from screens and stimulating content can make it harder for your body and brain to transition to a state of rest.
A better alternative might be reading a book or another relaxing activity before bed.
3. Be careful with a very hot shower right before bed.
An evening shower can be relaxing, but your body temperature affects the sleep-preparation process. A very hot shower right before you lie down can temporarily affect your body temperature and make you feel sleep
Heavy, fatty, or very salty foods, especially late at night, can cause bloating, heartburn, or stomach discomfort. These discomforts can make it harder to fall asleep and affect the quality of sleep.
5. Don’t consume caffeine late at night.
Coffee, energy drinks, tea, and other products containing caffeine can interfere with your sleep at night. Caffeine is a stimulant and can delay the time you fall asleep, so it’s best to avoid it in the late afternoon and evening.
If sleep problems are persistent, it is important not to ignore them. Insomnia can have many causes and, if it persists for a long time, it is advisable to consult a health professional.