Common Nighttime Habits That Impact Sleep Quality
Improve your sleep by avoiding common bedtime habits like screen exposure, stimulants, late-night snacking, and intense activities. Opt for relaxing routines and quality bedding to enhance sleep quality and overall well-being.
Research indicates that over 30% of individuals struggle with restful sleep, often due to lifestyle habits. Making simple changes, such as avoiding stimulants and choosing quality mattresses, can help. Yet, even premium mattresses from brands like Tempur-Pedic or Saatva may not guarantee better sleep unless problematic habits are addressed. To enhance your sleep cycles, here are some behaviors to avoid before bedtime:
Activities to steer clear of for improved sleep
Exposing yourself to screens
In today's digital age, smartphones, tablets, laptops, and TV screens emit blue light, which hampers melatonin production—crucial for sleep. Although blue light filters help, they don't eliminate the effect entirely. Instead, opt for reading, meditation, or relaxation techniques to prepare for restful sleep.
Consuming stimulants before bed
Drinking caffeinated beverages like coffee or energy drinks close to bedtime can interfere with sleep onset. While dark chocolate offers health benefits, it still contains caffeine and should be consumed several hours before sleep—preferably 4 to 6 hours prior. Very sensitive individuals should limit caffeine intake even earlier, up to 12 hours before bed.
Late-night snacking
Eating heavy or sugary foods late at night can disrupt digestion and negatively impact sleep. Such habits may also increase the risk of sleep disorders like sleep apnea. It’s advisable to avoid large meals and snacks close to bedtime to allow the digestive system to rest during sleep.
Hydrating excessively before sleep
While drinking water supports metabolic health, consuming too much just before bed can cause frequent nighttime awakenings. To minimize disruptions, it's best to drink a glass of water about an hour before sleeping and use the restroom beforehand.
Engaging in stimulating activities
Watching intense movies or playing action-packed video games can elevate stress hormones like cortisol, making it difficult to relax. Opt for calming activities that promote winding down and prepare your body for restful sleep.
Good sleep hygiene also depends on quality bedding. Slumber Cloud® offers a range of scientifically designed bedding products such as sheets, blankets, and pillows, known for their cooling yet cozy properties to promote restorative sleep.
