Optimal Evening Habits: What to Avoid for Better Sleep Quality
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Understanding the Importance of Sleep
Achieving a restful night’s sleep is crucial for rejuvenating both your body and mind, setting you up for a productive day upon waking. Insufficient sleep hinders cognitive abilities and disrupts memory processing. Alarmingly, approximately one-third of people experience some form of insomnia, significantly impacting their rest and recovery.
Michael Grandner, PhD, notes that many sleep disturbances stem from common habits that we often engage in before going to bed. By consciously eliminating these detrimental practices, you may be surprised at the enhancement in your sleep quality and daily vitality.
Avoiding Blue Light Exposure
Our society frequently warns against screen time before sleep, and there’s a scientific basis for this advice. Research from Harvard indicates that exposure to light hampers melatonin production, a hormone vital for regulating sleep-wake cycles. Blue light, particularly from devices like smartphones and televisions, is especially disruptive.
In a study comparing blue light exposure to green light, results showed that blue light suppressed melatonin levels for nearly twice as long, shifting circadian rhythms significantly.
What To Do Instead: - Refrain from using bright screens 2–3 hours prior to bedtime. - Consider wearing glasses that filter blue light.
In the video "Things You Shouldn't Do Before Bed ft. TheOdd1sOut," the importance of avoiding electronics before sleep is further discussed, highlighting the risks of blue light exposure.
Limiting Alcohol Consumption
Your nightly drink may seem innocent enough, but it can severely disrupt sleep quality. Studies reveal that alcohol intake before bed significantly reduces REM sleep and leads to disturbed slumber. Even moderate drinking can diminish restorative sleep, with individuals consuming alcohol experiencing a notable decrease in sleep quality.
What To Do Instead: - If falling asleep is a challenge, consider natural aids like melatonin or ashwagandha.
Dr. Mandell's video "5 Things to Avoid Before Going to Sleep!" elaborates on the negative effects of alcohol on sleep quality.
Mindful Eating Before Sleep
A common misconception is that eating before bed leads to weight gain; however, it’s the choice of food that matters. Certain foods, particularly those high in caffeine or fat, can disrupt your sleep cycle. For instance, chocolate, spicy dishes, and greasy foods can trigger digestive issues, leading to restless nights.
What To Do Instead: - Opt for snacks rich in tryptophan or carbohydrates.
Steering Clear of Caffeine
Caffeine's disruptive effects on sleep are well-known. Consuming caffeinated beverages, even earlier in the day, can linger in your system and make falling asleep more difficult. This can lead to interrupted sleep and increased bathroom trips throughout the night.
What To Do Instead: - Avoid caffeine in the hours leading up to bedtime. If cravings strike, choose decaffeinated options.
Reducing Phone Usage
In our tech-driven world, checking emails or social media before sleep has become routine. However, this habit can keep your mind active and engaged, preventing the calm needed for restful sleep.
Dr. Harneet Walia, MD, emphasizes that even brief phone checks can stimulate the brain, hindering relaxation.
What To Do Instead: - Set your phone to airplane mode or turn it off 2–3 hours before bed and engage in calming activities like reading.
Final Thoughts
While morning routines are often celebrated for their impact on productivity, the importance of a good night’s sleep cannot be overstated. The way you wind down in the evening directly influences your rest quality. Prioritizing adequate and restorative sleep is essential for maintaining energy levels, mood stability, and focus. By eliminating these five common evening habits, you can significantly improve your health and overall happiness.
Kelsey Kryger is a fitness professional and freelance writer. Subscribe to her newsletter, The Health Nut.
