5 Things You Do Before Bed That Sabotage Your Sleep

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The importance of a good night’s sleep is very well known to every person out there, and that’s without a doubt. Not sleeping enough hours during the night can cause a lot of problems for an individual during the day. We are mainly talking about the lack of focus, constant feeling of tiredness, and not being able to have proper work performance.

Everyone needs at least eight hours of sleep, otherwise, experiencing these problems tends to be quite common. These days, people have more problems with insomnia than ever before, and there are a lot of reasons for that.

To prevent this from happening, people need to practice things that can help them with having a proper night’s sleep. According to a recent study carried out by the statisticians at by Betway Casino meditation and even watching a comedy movie ranked at of the top ten activities one should do before going to sleep, you can check here for a more in depth look.

Today, we want to talk about a couple of things that we do, and that can harm the quality of our sleep. Without further ado, let’s take a look at some of the most important ones you will need to pay attention to.

1. Eating Heavy and Large Meals

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These days, we can see that eating right before going to bed has become quite a popular thing. Many people cannot imagine spending the afternoon without having a meal while watching TV just before they go to sleep. Even though this is an enjoyable practice for so many people, it can be quite damaging to the quality of your sleep.

As you can see from numerous medical studies out there, it is not advisable to eat anything at least three to four hours before you go to bed. At the same time, the problems with sleeping can increase significantly if you eat some large and heavy meals. Your stomach will not be able to process the food properly.

Even if you manage to fall asleep, you will have a specific feeling of tiredness in the morning. Therefore, you will not be able to rest your body properly. The reason is rather simple, your body will spend the whole night processing the food which will harm how you feel in the morning.

2. Smoking

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No person in the world is ignorant of the effects of smoking on overall health. The number of studies that show just how harmful this habit is nothing short of exceptional. You will even find a warning on the packs of cigarettes when you buy them. However, we are not sure that many people know the problems it can cause to your sleeping.

One of the main reasons why this is the case is that smoking is a habit that activates the production of some chemicals in the brain that can affect sleep. One of them is acetylcholine, and this is a wake-promoting one. Therefore, the chances of not being able to fall asleep tend to be quite high after you smoke.

Of course, the chemical that activates the production of these chemicals is nicotine. So, you can see that it’s not only smoking that can cause it. If you are an ex-smoker, and you wear nicotine patches, you should consult with a medical professional on whether you should remove them a couple of times before bedtime.

3. Drinking a Lot of Coffee

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We enjoy coffee, not just for its medical benefits, but also for its exceptional taste. Of course, we know that caffeine is a chemical that helps with staying awake for as long as you need. There are a lot of professions that require people to stay awake during the whole night, and coffee is the beverage that can help with it.

But if you are not an individual that works on these jobs, drinking coffee can be quite problematic. If you drink coffee just before you go to sleep, then you will probably experience problems with getting a good quality night’s sleep. Therefore, we advise you to completely avoid drinking coffee at least eight hours before you go to bed.

4. A Lot of Screens

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One of the main traits of this time is that people spend a lot of time in front of screens. It doesn’t matter whether we are talking about mobile phones, laptops, or TV. On average, people spend at least 6 hours of their day in front of the screen. Younger generations tend to spend even more time in front of it.

Therefore, nobody should be surprised that this can disrupt the quality of sleep. For instance, we can see that people, right before they sleep, check their mobile phones check messages, or even play video games. The longer it lasts, the chances of not being able to sleep will rise.

One of the main things that can cause problems is watching exciting movies. Sure, watching a movie right before you fall asleep is a good idea, but make sure that you are not watching some exciting, high-adrenaline movies. The adrenaline production will rise, and it will cause some problems for the night.

5. Not Being Active Enough

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Lastly, we want to address something which has increased significantly in the last couple of decades. People don’t exercise a lot these days on average. So, it is quite realistic that they cannot sleep properly. Think about it, we don’t get tired since we are not active at all, which causes a lot of health problems, not only problems with sleeping.

For that reason, we advise you to commit at least two or three hours of your day exercising and being active to prevent that from happening. If you don’t favor gyms, you can always play some sports like basketball, soccer, or hockey. That way, your body will crave rest, and problems with the lack of sleep will simply go away.

The Bottom Line

The problems with sleep are quite widespread these days. So, it is an absolute must to prevent the practices that can cause it to be even more severe. Here, you can take a look at things that can cause this sort of problem.