There are measures you can take to get a good night’s rest, but by the same token, there are other activities that negatively affect your ability to sleep. Here are some of the major things to avoid before turning in for the evening.
Watch TV, play video games, or surf the Internet
Be honest: how many of you do at least one of these three things just before you hit the sack? As common as these activities might be, recent studies suggest that the exposure to bright lights caused by staring at electronic screens can ultimately hinder the body’s ability to physically and mentally unwind. Doctors suggest an “electronic curfew” of at least one hour before bed. Want some entertainment before drifting off to sleep? Read a book or magazine in bed with the lights slightly dimmed.
Bathe or sit in a hot tub
This one might come as a surprise, since a good soak is often thought to be the ultimate form of relaxation. It is relaxing, to be sure, but it won’t necessarily help you sleep ― at least, not immediately before bed. The reason we feel tired after sitting in the tub is because our body temperature is dropping more than usual. The longer you allow the temperature to drop before going to sleep, the more restful your night will be. So if you have a soak two hours before calling it a night, you’ll have a much more restful night than if you go straight to bed from the tub.
Consume medications containing pseudoephedrine
Certain drugs will hinder your sleep, and pseudoephedrine is one of the worst offenders. It’s most commonly found in decongestants and pain relievers like Actifed, Aleve, Benadryl, Claritin, Sudafed, and Theraflu. So if you’re feeling stiff or stuffed up, opt for sleep-friendly alternatives these medications. Not surprisingly, pseudoephedrine is also one of the key ingredients in methamphetamine.
Eat spicy food
In addition to the digestive complications that may ensue after a hot meal, spicy cuisine also raises both the heart rate and body temperature. This can lead to a fitful Circadian cycle, punctuated by periods of wakefulness and even nightmares. Other foods to avoid include dark chocolate, steak, and broccoli.
Drink too much
As most of us are surely aware, excessive consumption of any fluid will initiate the urge to urinate. But while a glass of water or a cup of Chamomile tea will actually help induce sleepiness and prevent dehydration during the night, certain beverages are to be avoided. These include any energy drinks, coffee, and other beverages with caffeine ― even decaf coffee, since its trace amount of caffeine are enough to affect your sleep. Alcoholic libations (once affectionately known as ‘nightcaps’) should also be avoided, even wine ― especially wine, actually, since the melatonin is offset by the alcohol content. Eating grapes, on the other hand, delivers the same dose of melatonin without the hangover.
