Sneaky Sleep Saboteurs
Getting a good night’s sleep is important for your mood, your energy levels and your overall health. It’s also dependent on what you do during the day—how much physical activity you get, what you eat and drink and how mentally stimulated you are—especially in the hours before you crawl into bed.
Here are a few tips that you might want to avoid at night, especially if you’re suffering from a lack of deep sound sleep. People who suffer from insomnia or other sleep issues, it’s often because of something they’re doing, probably unintentionally, when they should be preparing for rest. So here we go……..
1) Use an E-Reader or Smartphone
Several studies have suggested that using electronic devices like e-readers and smartphones, or even watching television in or before bed can disrupt sleep. Robert Rosenberg, DO, author of “Sleep Soundly Every Night, Feel Fantastic Every Day,” recommends avoiding any light-emitting technology for at least one hour before bedtime.
“The blue light given off by computers, smartphones, tablets and TV prevents the production of melatonin which helps the body become sleepy,” he says. If you don’t want to give up reading your Kindle Fire or using your iPad in bed, follow this advice from a 2013 Mayo Clinic study: Keep the device at least 14 inches from your face and turn down your screen’s brightness to reduce your risk of light-related sleep problems.
2) Text a Friend
You may think a text is less disturbing late at night than a phone call, but think twice before you message a friend or family member, or get involved in a group text conversation, shortly before bed. If you sleep with your phone in or near your bed, you could be disturbed by replies after you’ve already retired or fallen asleep.
In fact, a 2011 National Sleep Foundation poll found that about 10% of kids 13 to 18 are awakened after they go to bed every night or almost every night by a phone call, text message or email, and about one in five 13- to 29-year-olds say this happens at least a few nights a week. If you are worried about getting messages late at night, put your phone in another room or mute it.
3) Drink Coffee (Maybe Even Decaf)
A cup of coffee contains anywhere from 80 to 120 milligrams of caffeine per cup, and you probably already know you should avoid it right before bed. Some still like the idea of a hot drink after dinner, but may not realize that although they’re still several hours away from turning in, their habit could disturb sleep. Truth is, caffeine can stay in the body for up to 12 hours. Even caffeine at lunch can be too close to bedtime for some people.
4) Drink Tea
Even if you do 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.
There 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 on in the steeping process, so this may help you enjoy the flavor and warmth without so much of the stimulant.
5) Eat Chocolate
Another sneaky source of caffeine is chocolate, especially dark chocolate with high cocoa contents. People might not think about ice cream that contains chocolate or coffee as something that might potentially keep them awake, but if they’re sensitive to caffeine that can be a culprit.
Milk chocolate bars usually have less than 10 milligrams of caffeine per serving, but a Hershey’s Special Dark Bar, for instance, contains 31—the amount in almost a whole can of Coke. Chocolate also contains the stimulant theobromine, which has been shown to increase heart rate and sleeplessness.
6) Skip Your Wind-Down Time
When people say they can’t shut their mind off in bed, it’s often because they haven’t given themselves adequate time to relax in the hour or so beforehand. When you’re going from one distracting activity to another and not giving yourself time to sit back and reflect on your thoughts, it’s no wonder that your mind is racing when you finally climb into bed. Take at least 30 minutes before you head into your bedroom to put away anything that’s too stimulating, thought-provoking or absorbing—anything from action-packed TV shows to work that you’ve brought home with you. Instead, focus on activities that relax you and bring closure to your evening, like making a to-do list and packing a bag for the next day.
7) Check Your Work Email
Aside from the fact that a blue-light emitting device can mess with your body’s natural sleep rhythms, there are other potential problems with checking your email too close to bedtime. Checking in with the office too late at night is more likely to make you nervous or agitated, or fill your mind with things you’ll need to do in the morning. In a 2014 Michigan State study, people who used their smartphones for work purposes after 9 p.m. reported being more tired and unfocused the next day.
8) Eat Spicy or Fatty Foods
Having a large meal too close to bedtime can make falling asleep uncomfortable if you’re bloated or painfully full, Spicy or fatty foods may be particularly risky because they’re associated with acid reflux, which often rears its head when a person lies down at night. Ideally, you should have dinner at least two hours before going to sleep to give your body enough time to begin digesting it. If you’re used to eating something right before bed, stick with sleep-promoting foods like simple carbs or a glass of milk. (And ask yourself if you really need it: If you’re not careful, late-night snacking can lead to weight gain.)
9) Drink Booze
A 2014 University of Missouri study points out that alcohol is a diuretic and may make you have to go to the bathroom through the night. The study states that for most people, it’s okay to have a drink or two with dinner—but skip the nightcap or the glass of wine on the couch right before bed. Alcohol may trick you into thinking you will sleep better, because it often makes you drowsy and makes it easier to fall asleep,”. But as your body begins to metabolize the alcohol, REM sleep, the period where our sleep is most restorative, is reduced. Impaired REM sleep often leads to waking up tired and unable to concentrate.
10) Chug Lots of Water
Staying hydrated is important, but it may not be the best strategy to drink a huge glass of water before bed or sleep with one water by your bed unless your goal is to get up in the middle of the night to use the bathroom. Instead, make sure you’re drinking plenty of water throughout the day—and always be sure to use the bathroom before you head to bed, even if you don’t feel like you have to.
11) Play Video Games
The science on television’s effects on sleep is somewhat inconclusive; some studies show that watching TV before bed can disrupt sleep (due to its melatonin-impairing blue light, its mental stimulation or both), while others show it has little effect. One thing that most experts do agree on, however, is that electronic media that requires a lot of interaction—like video games—can definitely wreak havoc on your slumber. Browsing the web or flipping thru TV channels before bed may not be so bad if you’re not super sensitive to light, but if it is highly engaging it is likely to certainly keep you awake. As this stimulation from these devices can activate and excite the brain, which presents a challenge when it comes to trying to fall asleep.
12) Turn Up the Heat
Everyone’s preferences are different, but most tend to sleep best between 60 and 70 degrees. Studies show that people sleep better when it’s cooler—sometimes a little cooler than they think. That’s because the body’s temperature drops during the night, and also because a lower temperature allows for people to cover up with blankets without getting too hot.