As much as we’d like it to be, enjoying high quality sleep isn’t as easy as simply climbing under the covers and closing our eyes at bedtime. Our daily activities, like diet, environment and emotions have a huge impact on snooze, especially right before we hit the hay. If you haven’t been sleeping well lately, you may need to change your bedtime routine. Here’s some habits that The O Magazine recommends you avoid:
- Taking the wrong medication: You may be tempted to try any medication you can get your hands on when you are sick, but many over-the-counter drugs contain pseudoephedrine, which can encourage insomnia.
- Responding to emails, posts, and even texts: Blue light exposure from computers, tablets and smart phones suppresses the release of melatonin, the hormone that makes you feel sleepy, so turn those electronics off an hour before bedtime.
- Taking a warm bath too late: While warm baths and showers do promote deeper sleep, it’s important to take it at the right time. You should be out of the tub at least an hour before bed to give your body a chance to cool down and relax.
- Overeating at dinner: Climbing into bed with a uncomfortably full stomach can lead to nightmares, along with indigestion. Some studies have even found that the unhealthier your dinner choices are, the more disturbing your dreams can be. Enjoy lighter meals, and remember to take small bites to help your digestion.
- Getting emotional: Bedtime isn’t the best time to get riled up in an argument. Stress and over-stimulation before bed are said to be the main causes of late nights, sleepiness occurring far later than you planned.
However, the good news is that putting bad sleep habits to rest can produce significant improvements for your snooze. It’s never too late to start getting the benefits of quality sleep, click here to find out what positive changes you can make this year!