Do you want to sleep better? Here are five things you shouldn't do before bed

 Do you want to sleep better? Here are five things you shouldn't do before bed
The fact that you can rest well at night has a lot of benefits, but for many people, it is a real challenge to sleep at night. And if you do not have a good night's sleep and therefore do not rest enough during the night you will affect not only your health but also your relationship

There are plenty of tips that tell you what you should do to get a good quality sleep. But do you know what you should NOT do to rest well at night right? Here are some activities that could destroy your chances of having a good night's sleep.

  1. Exercises It is true that sport is vital to your health and can help improve sleep quality. However, it is not recommended to exercise 3 hours before going to bed. Exercising will raise the temperature of your body, and it will be difficult to fall asleep. It is best to exercise in the first part of the day.

  2. Watching TV and surfing the net Studies have shown that time spent in front of a screen interferes with the ability of the body to fall asleep. The shining lights of these screens can impede the release of melatonin, the hormone triggers sleep. Therefore, you should turn off your laptop and TV one hour before going to bed.

  3. Taking a hot bath or shower Like exercises, hot baths and showers can help you fall asleep faster. The only issue is having one right before going to bed. If the body temperature is too high, you will have a hard time to fall asleep. Let your body cool down before going to bed.

  4. Drinking too many liquids. Caffeine and, of course, alcohol influences the ability of the body to rest in harmony. If you drink too many liquids (of any kind) with an hour or two of going to bed, you will wake up overnight to go to the bathroom, and your sleep will be so fragmented, the key is, as usual, is balance.

  5. Working Whether it's work or school problems, they can definitely wait until morning. Unending work stimulates the brain and can cause increased levels of stress that will not help you sleep more easily.


All those tips are great. Also, you have to add avoid eating right before going to bed. When we eat, we need to burn those calories, and if we go to bed immediately, our metabolism will be busy trying to deal with all that food, and your sleep will be affected. Besides, that could cause a gastric reflux, and you will get sick. So far, a warm, not hot shower is working perfect for me, and also a warm cup of chamomile tea, and turning off my cellphone, the white light was very disturbing for my sleep.
Posted by ballyhara on 10-30-2017
Point two is quite interesting actually. I just cannot sleep at all if I don't watch something because watching TV shows can help me fall asleep. I guess it depends on the person because for others it will be true and they will probably struggle to fall asleep if they use a smartphone or if they use some sort of an electronic device. I love having a hot shower in the night especially when its really cold but thanks for the tip. Will have to make sure that I take it a little while before sleeping.
Posted by kingcool52 on 10-30-2017
I have a bad habit of always sleeping late (this has been with me for a long time). As much as I try to sleep early, I just - at least for now - can't get rid of this bad habit. The tips are very good, thanks for sharing them.
Posted by wiseagent on 10-30-2017
The most important in my opinion is to learn to relax your mind. You can do all of the above but if you don't relax your mind nothing will do. Once you address the issues and find solutions to them then your sleep will be that much better
Posted by Marvadaum on 10-30-2017
Well, I must say I am guilty of not adhering to most of these habits. I don't necessarily have a sleeping issue but I could always do with some extra Z's. These are some great tips and I'll be sure to apply some of them whenever I can. I know the computer screen thing will be somewhat difficult and I take showers whenever sometimes even at 1 and 2am in the mornings! Thanks for the tips though. I'll be sure to try them out and observer any differences for better sleeping traits.
Posted by Joteque on 10-30-2017
These are very good tips, but I think they're pretty subjective. I like working at night, whether it's studying or something job related because it will quickly make me feel tired and sleepy. If I don't watch a little bit of TV or maybe play some video games, I won't be able to go to sleep. So I think it's all subjective.
Posted by Tania997 on 10-31-2017
I agree that you should not drink water during bedtime for it will stimulate your bladder to urinate. My policy with that is to drink liquid, be it water or any other type of drink, by dinner time. That water can be flushed out before sleeping. Aside from working, don't think of your concerns at bedtime. Thinking about your problems will rob you of a good night's sleep.
Posted by Corzhens on 10-31-2017
I have found out that doing the exercise in the early morning. And then walking at night can be a good option for anyone who wants to have sleep for longer period of time. And that is something we have to consider for the sleep. It may not come in easy but that's something to be considered as well. Another thing is that spending time being busy is way to get some good sleep.
Posted by overcast on 10-31-2017
Thanks for this reminder, I don't believe people do sport before sleeping, what's the essence of that .If I do any strenuous work before bedtime I can't sleep properly because my whole body would be in pains which would make sleep elude me.But I prefer to read my self to sleep.I don't know if it just me but I can't sleep quickly without reading my eyes to dim.All the same saving this page for future use.
Posted by lovely on 10-31-2017
Those are all excellent tips but I break many of them, haha. I always tend to drink before bedtime (water) and then I have to go to the toilet at some random hour which can be quite annoying sometimes. I have tried to drink less but I often forget. Another rule that I break is the no phones/TV before bedtime. I always stare at my phone and read all the latest updates before I sleep. Sometimes that makes the falling asleep difficult because my brain keeps thinking instead of calming down.
Posted by Mehano on 10-31-2017
Eh, work? Doesn't contribute to helping you sleep? I don't think so. Whenever I'm at work, I feel so sleepy. When I bring home some paper works, I fall asleep after starting at my computer screen for five minutes.

Same goes with studying. Reading a book is equivalent to taking some sleeping pills. Just browsing through my notes and books induces me to go to dreamland.

Also, I usually drink water before going to bed and I don't have trouble sleeping. Do I have a talent for sleeping? Maybe.
Posted by limberg on 10-31-2017
Exercises are definitely important. I usually exercise in the morning. This makes me feel relaxed and ready to start my day. I think that my body is used to exercising. I have noticed that on those days which I don't exercise I feel grouchy. I am confident if someone with sleeping problems starts exercising regularly things will get better for him/her. I also noticed that having coffee before going to bed makes me feel irritated the reason for which I avoid taking it.
Posted by Pixie on 10-31-2017
Wow--I am definitely observing way too many of these habits if i am trying to fall asleep well at night, lol. I am also, and I know this is bad, addicted to listening to podcasts, movies, or streaming media as I sleep. I have a pretty hard time now falling asleep without this. I am sure this can't be good for my dream states or general psychological health. I also tend to have a sporadic eating and drinking habit because, for now, I am working solely from home. Maybe this kind of thing is different for everyone, but if I were working a regular "nine-to-five", I am pretty sure I would have to change a lot of my habits.
Posted by JoeMilford on 10-31-2017
If your mind and body are tired, you can easily sleep. If you had a hard working day, you will fall asleep easily in the night, however, if you did nothing just squandered your time in your home for the entire day, you might have difficulty in sleeping. If you strictly follow a sleeping schedule, for instance, you always go to bet at 10, then you will have a better sleep. Going to bed after having heavy meal might also hamper your sleep.
Posted by vinaya on 10-31-2017
Great tips! The only tip I still can not follow is number 2. I have a habit of taking my laptop to bed and I always do something before bedtime like watching movies, youtube videos, playing games, reading, among other things. I have to confess that sometimes it disturbs my sleep and I'm trying to change this habit. The other tips I've followed for a long time.
Posted by hermessantos on 10-31-2017
Very good tips. I already follow most of them, but I find it difficult to reduce the hours I spend in front of the computer. However, I usually go to sleep very late, actually very early in the morning (of the following day). I just don't feel sleepy when I'm supposed to, and I try, I really try. I lie in bed with my eyes closed, I count sheeps, I chant some slow mantras in my head, I try to relax, etc. It doesn't work very well, though.
Posted by Dkaraly on 10-31-2017
Thanks for the tips. My sister find a hard time to sleep since she got home from Dubai maybe due to time difference between our country and the country she used to live with for years. With this, I can give her healthful advice in order to have a better sleep and to get her body clock right.
Posted by rage35 on 10-31-2017
These are all really good points, and I try to consistently practice most of them since I'm naturally prone to having problems with sleep. Exercise has made a huge difference in my sleep quality given that not only does it help burn off excess energy, but it helps manage my anxiety and depression which also directly lead to sleep problems. Not watching television or surfing the internet is a bit difficult in this busy day and age, but there are applications out there which change the screen color of your phone/computer to filter out the type of light that keeps you awake.
Posted by Denis_P on 11-01-2017
These some great and well know facts. I do follow most of them but I usually still have a hard time sleeping at night. My mind seems to have a hard time shutting down at the end of the day no matter how I try to stop that from happening. I find that the older I get the less I sleep. I might get 6 hours of sleep a night if I am lucky but I am never tried through the day. It seems to be enough sleep for me. I wake up often through the night too. I don't think I have ever slept through the night.
Posted by Sue on 11-01-2017
Those tips work great for normal people. Caffeine is a huge culprit for keeping people up in general. That being said, I naturally have insomnia so these tips wouldn't help but a lot of them are valid for normal folks.
Posted by Rhodolite on 11-01-2017
Number 2 and Number 5 are my problems but it's hard for me to work around them.
Posted by cmoneyspinner on 11-01-2017
That's good to know but unfortunately, I do the 2,4,5 almost every day and I don't know if that can easily stop because it's already in my everyday routine. #2 is what I sometimes do to help me sleep at night. #5 is also a thing for me. I always do online jobs before sleep so I don't think that I can stop this easily. #4, on the other hand, is not often but you can't help it if you're in the middle of a celebration and drank lots of alcohol and you can't help it but feel sleepy, it's not easy to avoid it.
Posted by ColdFlameChris on 11-01-2017
After a long day, I always shower cold water before going to bed. It always lowers my body temperature and makes me fell relaxed. This can be a good solution for point one and three.

My main problem is number five. I always have a hard time falling asleep because too much stress comes from school and school work.

Your points are very educative and I am happy to have learned more. :D
Posted by mildredtabitha on 11-02-2017
I once wrote a blog post on similar to this topic, mainly for members who suffer from insomnia. Which is what some go through it is a term made for people who can't sleep, suffering sleeplessness. Insomnia is a sleep disorder, they may suffer from trying to get to sleep or even trouble to stay asleep. I find meditation helps with this and visualisations also, with relaxing and deep breathing through the nose and exhaling out the mouth which allows more oxygen to the brain. This helps with sleep, and also don't drink caffeine before bed like coffee.
Posted by BestWriter on 11-02-2017
As someone with life long sleeping troubles I have mixed feelings about these one size fits all solutions. I've found that a lot of conventional advice fails to account for individual situations. For example the bright light of a computer might technically wakes me up but watching a tv show from a streaming service can relax me which helps me fall asleep despite the light. I think the best way to get sleep is to figure out what works best for you.
Posted by anna on 11-02-2017
I think a lot of people have trouble sleeping. I think the use of computer and cell phone in bed and vices that make us sleep late are the main points to be improved. Worry is also a very important factor. Therefore, keeping your mind quiet can help at bedtime as well.
Posted by hermessantos on 11-04-2017
I have the habit of eating very late because of my busy schedule daily. I always have to take sleeping pils before I can sleep. I'd definitely try these out and see if there will be a change.
Posted by jeiss on 11-11-2017
These are good tips. I have to admit I work until late or do things that stimulate my brain and then it is difficult to calm myself down before going to sleep. I should also move more and spend less time in front of the screens but again, I don't have enough time for that with working a lot. I should make an effort to improve the quality of my sleep.
Posted by felabruno on 11-13-2017
I agree not doing this five things before you go to sleep. Because some of them makes you awake and the result is you will sleep late at night. So it would be better to practice sleeping early than sleeping late. In that way, you can be comfort everytime you sleep. Sleep is a way to recharge our whole body. So we must have enough sleep everyday to have energy for the next day.
Posted by blank629 on 12-10-2017
Thanks for the tips. I have the hugest problem sleeping. I can literally stay up all night or sleep around 2am or 3 am. This really affects my life , as the next day I am tired and generally lack energy. I generally don't operate from my best. On the rare occasions that I get a good nights sleep, my day goes really well. As much as I appreciate these tips, I think lack of sleep is not that simple. Insomnia is a huge problem . The main cause is stress. Personally it's hard to turn my thoughts off. What has helped me, is learning to deal with my stress through meditation.
Posted by jaymish on 12-13-2017
When you lack sleep, you become drowsy on the next morning and the drowsiness may linger until afternoon. That’s why I try to get a good night’s sleep. What I usually do is not to take a nap in the daytime and I work on what I should do. After dinner, I could feel my tired body so I would take a night bath that would put me to sleep in less than an hour. Sometimes I also get a massage for 30 minutes that never fails to make me sleep.
Posted by Corzhens on 07-05-2018
Thanks for this, I really need some tips to help me to sleep. It's really hard for me to sleep at night even I'm very tired and already sleepy, this is the time for my mind to play tricks on me, as long as I lay my body on my bed, my mind will start to create a lot of things or scenario just too keep me awake.
Posted by ion on 07-01-2018
Drinking liquor before sleeping may be good to some but I don't buy the idea, maybe it's because am not a fan of drinking but I think its better to sleep with pills that to take a little sip of liquor because it will soon turn into an habit that will be uncontrollable and that is where self killing begins.

Other tips are good and I buy the idea but the fourth tips is not a go.
Posted by ElectorAlexander on 10-25-2018
I am guilty of surfing the net before bedtime. This is something that I do at night and I am trying to change. Taking a bath with warm water helps me sleep better.
Posted by superlicca on 11-25-2018
You left out having a good pillow and bed to carress your head and body while sleeping. A good comfortable pillow and bed or mattress can help give you a good comfortable and relaxing sleep. Not having one might contribute to sleeplessness and may stress the body while trying to sleep.
Posted by Kakashi2020 on 11-28-2018
I agree with all except one. Well back in the days when I am still fit, I do my exercise in the evening. The movements do keep me awake but only so for an hour or less. After freshening up, I could almost immediately fall to sleep.
Posted by emiaj55 on 12-12-2018