7 Things You Shouldn’t Do Before Bed

Despite hectic days full of work and household chores, for many of us trying to fall asleep still proves a struggle.

Lying in bed for hours, tossing and turning, the mind running at a million miles a minute, makes for a difficult journey into the land of nod.

Emails, text messages float through our thoughts, and instead of counting sheep it is all to easy to end up counting up the next day’s ‘to do’ list. So, what can we do to avoid falling into this frustrating trap?

1. Never exercise before bed

Many of us have jobs that dominate every waking hour. As a result exercise tends to be pushed into the evenings, when work is done for the day – but crucially, just hours before bed. However, according to New York City sleep expert Dr Janet Kennedy, our nocturnal workout habits may be keeping us up at night.

Running five miles – or lifting heavy weights – right before diving into bed will often lead to an inability to fall asleep.

2. Never eat a big meal before bed

In this day and age, where most people have demanding careers that often require late hours, it is common to end up eating dinner just an hour or two before bed. But, while an 8pm bedtime may be convenient, experts warn eating a big meal before bed can negatively affect a person’s ability to sleep. Sleep expert Dr Maurice Ohayon, of Stanford University, said:

“When you’re sleep, your digestive system isn’t working as well - because you are lying down,” he said.

3. Never check email or texts before bed

For many, their smartphone, tablet or laptop can appear an extension of themselves, seemingly attached to their hip.

Getting into bed at night can signal the last chance to obsessively check text messages, emails and social media profiles. On top of that, checking messages before bed can cause anxiety that keeps a person up at night.

4. Never watch distressing shows before bed

Since most addictive shows air late in the evening on week nights, it’s common for people to watch television right before bed.

That may be fine for lighthearted, comedy shows – but when it comes to intense programmes, sleep experts suggest steering clear before turning in for the night. Watching an intense program can cause a person to lie awake thinking about the latest episode.

Additionally, it can also increase a person’s physiological arousal. They become more physically tense and their heart rate is elevated – indicating that their body is in a state of physical stress.

5. Never drink a lot of alcohol before bed

After a long, stressful day at work a glass of wine before bed may feel like the perfect antidote to help you unwind. On the one hand, drinking alcohol increases the likelihood that a person will snore. Alcohol can also make a person wake up more often during the night, experts cautioned. Furthermore, passing out after downing a few too many drinks does not lead to the same sort of restful sleep a person would otherwise experience.

6. Never have caffeine before bed

We all know the score, that first hit of caffeine in the morning to shock start the brain into work mode. And while more habitual than not, for most, a regular cup of coffee or tea throughout the day helps boost productivity. But, the advice from the sleep experts is clear.

Avoid all caffeine later in the day, restricting intake after lunchtime, or risk lying in bed unable to sleep.

The body takes a long time to metabolise caffeine, so your 4pm cup of coffee could lead to a restless night.

7. Never leave the lights on before bed

Sleep experts agree that a small nightlight is perfectly harmless.

However, falling asleep with all of the lights on is a major sleep no-no. Studies have shown that a small amount of light will have no big impact on your sleep.

But, sleeping in an overly lit room can confuse the body – which needs darkness to usher in rest.

Daily Mail