A deep, uninterrupted sleep is crucial for maintaining your energy levels, your mood, and your general health and well-being. Tossing and turning, and randomly waking up cranky is never fun, so it is time to face the mistakes you may be making right before bed for a more beneficial bedtime routine. Let’s take a look at the top 5 habits that could be sabotaging your much-needed Zzzs.
1. Popping Pills
Sure, falling asleep can be difficult if you have allergies or flu, but that doesn’t mean you should down medication right before bed. Most over-the-counter drugs contain pseudoephedrine (like daytime flu/cold medicines and nasal decongestants) will actually make you feel more active than tired. If you are looking for relief, go for a remedy that is particularly designed for nighttime (such as NyQuil, Benadryl, or Zyrtec), as these options typically contain antihistamines that are known to make people feel drowsy.
2. Drinking Alcohol
A drink may make you feel snoozy at first, but it is only going to affect the quality of your sleep later. As per a study published by the University of Melbourne’s Sleep Research Laboratory, dosing on alcohol can speed up the time before you fall asleep but also seriously alter and disturb the quality of your sleep later at night.
3. Eating Chocolate
Chocolate, especially dark, is a rich source of caffeine with high cocoa content. It also contains a strong stimulant known as theobromine, which has proven to accelerate sleeplessness and heart rate. So, make sure you stay away from all chocolate related stuff, such as ice creams, chocolate milk, and chocolate bars.
4. Checking Social Media
It all starts with a little scroll and before you know it, you end up spending hours just checking your Instagram feed or watching YouTube videos. The University Of Pittsburgh School Of Medicine found in a study that adults who spent a majority of their time on social media before bedtime are 200% more likely to have disrupted sleep.
5. Drinking Lots of Water
Don’t get this wrong, hydration is a must. However, drinking lots of water just before bed will only make you get up in the middle of the night to hit the bathroom, which is only going to disrupt your sleep. Drink a medium-sized glass or make sure you empty your bladder right before bed.