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Never Do These 10 Things Before Bed

Good sleep is essential for maintaining overall health and well-being. It plays a crucial role in various aspects of our physical and mental health. Firstly, adequate sleep promotes proper cognitive function and memory consolidation. During sleep, the brain engages in processes that enhance learning, memory formation, and problem-solving abilities. It allows us to retain information better and improves our ability to concentrate and make sound decisions throughout the day. Lack of quality sleep, on the other hand, can lead to cognitive impairment, difficulty focusing, and reduced productivity.

Secondly, good sleep is vital for maintaining a strong immune system. While we sleep, our body produces and releases cytokines, which are proteins that help combat infections and inflammation. Sufficient sleep strengthens our immune response, making us more resistant to illnesses and infections. On the contrary, inadequate sleep weakens the immune system, making us more susceptible to viruses, bacteria, and other pathogens. Chronic sleep deprivation has been linked to a higher risk of developing chronic conditions such as heart disease, diabetes, and obesity.

Overall, prioritizing good sleep is crucial for promoting optimal physical and mental health. It supports cognitive function, enhances memory, and strengthens the immune system, ultimately contributing to a higher quality of life. Here are a few things to note and avoid before going to bed:

Avoid Arguments Before Bed: Engaging in difficult or heated discussions late at night can trigger hormones that interfere with your ability to sleep. It’s best to save such conversations for daylight hours and establish a soothing evening routine instead. Activities like reading a book, listening to calming music, taking a hot bath or shower, or engaging in light stretching exercises can help you wind down before bed.

Avoid Drinking Coffee After Dinner: Consuming coffee after dinner, although it may be a delightful accompaniment to apple pie, is not advisable. The caffeine content in coffee can interfere with your sleep, especially if you find yourself wide awake at 3 a.m. It’s important to note that caffeine is present in various other sources such as tea, chocolate, soda, and energy drinks.

Avoid Late-Night Exercise: While exercise is generally beneficial for sleep, engaging in physical activity too close to bedtime can disrupt your sleep. Although not everyone experiences this effect, if you find that exercise before bed affects your ability to sleep, it’s advisable to complete your workout at least 3 hours before going to bed.

Be Mindful of Eating Close to Bedtime: Consuming a small snack before bed is generally acceptable, but indulging in a large meal or heavy snack can lead to an increased metabolism and brain activity, potentially causing indigestion and even nightmares. However, the impact varies from person to person. If you tend to snack late at night, keeping a diary can help you determine if it affects your sleep negatively.

Be Mindful of Nap Timing: Taking a nap can be an excellent way to catch up on sleep, but timing is crucial. Napping after 3 p.m. can potentially disrupt your sleep later on. Therefore, it’s best to refrain from napping or consuming coffee during late afternoon hours. Instead, consider rejuvenating alternatives such as splashing cold water on your face or engaging in a brisk walk.

Consult with Your Doctor about Medications: Some medications, both prescription and over-the-counter, can interfere with your sleep quality. It’s important to consult with your doctor to determine if any of the medications you are taking may be affecting your sleep. Adjusting or discontinuing medications should only be done under professional guidance.

Engage in Regular Exercise: Regular exercise is generally beneficial for sleep as it can improve mood, reduce anxiety, and help establish a consistent sleep-wake cycle (circadian rhythm). Engaging in exercise earlier in the day is recommended to allow ample time for the body to wind down before bedtime.

Limit Alcohol Consumption: While indulging in a “nightcap” may seem like a relaxing way to end the day, it can disrupt your deep sleep, which plays a crucial role in restfulness, memory consolidation, and other essential brain functions. Alcohol may initially make you drowsy enough to fall asleep, but it often leads to waking up after just a few hours.

Maintain a Cool Sleeping Environment: Sleeping in excessively warm conditions not only makes falling asleep more difficult but also affects the overall quality of your sleep. High humidity can exacerbate the discomfort. To ensure optimal rest, it’s essential to create a cool and comfortable sleeping environment.

Maintain Regular Sleep Patterns: While sleeping in may seem like a tempting way to compensate for lost sleep, it can disrupt your natural sleep-wake cycle. Establishing regular sleeping hours can enhance the quality and duration of your sleep.

Manage Worries: Recurring thoughts and worries, such as remembering unfinished tasks or upcoming responsibilities, can keep you awake at night. Writing a to-do list before bedtime can help ease your mind and make it easier to fall asleep. Consider keeping a pen and notepad next to your bed to jot down any thoughts that arise during the night.

Minimize Screen Time before Bed: Artificial light, particularly the “blue light” emitted by smartphones, computers, and televisions, negatively affects sleep. To prepare your body for slumber, it’s recommended to avoid bright screens for at least 2 to 3 hours before bedtime. This includes shutting down electronic devices to prevent exposure to stimulating light.

Moderate Water Intake Before Bed: Staying hydrated is important, but excessive water consumption before bed can lead to frequent bathroom trips, disrupting your sleep. To strike a balance, it’s advisable to spread your water intake throughout the day rather than consuming large amounts right before bed.

Address Mental Health Concerns: Untreated mental health issues such as anxiety, depression, or bipolar disorder can significantly impact your sleep. Whether it’s through talk therapy, medication, or a combination of both, seeking appropriate treatment can help alleviate sleep problems. Consult with your doctor to determine the best course of action for your specific situation.


Dr. Oche Otorkpa PG Cert, MPH, PhD

Dr. Oche is a seasoned Public Health specialist who holds a post graduate certificate in Pharmacology and Therapeutics, an MPH, and a PhD both from Texila American University. He is a member of the International Society of Substance Use Professionals and a Fellow of the Royal Society for Public Health in the UK. He authored two books: "The Unseen Terrorist," published by AuthorHouse UK, and "The Night Before I Killed Addiction."
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