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Unhealthy before-bedtime habits that worsen sleep quality

Unhealthy before-bedtime habits that worsen sleep quality

Statistics suggest that more than 30% of the country’s population fails to get quality sleep. This could be due to poor lifestyle choices. Improvement in these lifestyle choices may include avoiding stimulants and switching to branded mattresses. However, at times even mattresses from Tempur-Pedic, Saatva, Sleep Number, Serta Mattress, and Essentia Mattress may not be enough to improve sleep quality. To improve your sleeping patterns, here are some mistakes you should be avoiding:

Habits to avoid before going to bed for better sleep

Using electronic devices
Modern lifestyles require the constant use of electronic gadgets. Unfortunately, phones, iPads, laptops, and even televisions emit blue light, which reduces the production of sleep hormone when it falls on the retina. Although you can install a blue light filter on most devices, it still adversely affects melatonin production. Switch out staring at your phone to reading or meditating to improve sleep quality.

Indulging in stimulants
Consuming caffeinated beverages or other harmful stimulants can disrupt sleep. While sweets may promote sleep, eating chocolate that contains high amount of caffeine may make it difficult to fall asleep. Although dark chocolate has its benefits, sleep experts recommend consuming it and caffeinated beverages at least four to six hours before bedtime. People who are hypersensitive to caffeine should consume it at least 12 hours before bedtime.

Midnight snacking
Midnight snacking is one of the crucial things to avoid before bedtime for better sleep. While eating delicious fried food may seem to enhance your experience when binging on your favorite series, not only is it harmful for the metabolism, but it can also disrupt a good night’s sleep. Additionally, having a late dinner or snacking late at night has been observed to increase the risk of suffering from sleep apnea. Similarly, it is also highly recommended to avoid larger meals at night as it may be difficult for the gut to digest and process the food while you are asleep. Mid night snacking can worsen heartburn for many people. But thankfully, options like Alka-Seltzer PM Heartburn Relief + Sleep Support Gummies can help deal with the occasional heartburn and sleeplessness. These heartburn-relief gummies contain melatonin to help you fall asleep quickly and rest better through the night.

Drinking lots of water
Drinking water ensures a smooth metabolism and flushes the toxins from the body. However, timing is essential when it comes to hydrating. Chugging a couple of glasses of water before bedtime can lead to uncomfortable sleep as you may get the urge to urinate frequently in the middle of the night. Hence, it is recommended to drink a glass of water an hour before bedtime and empty the bladder before winding down for the day.

Watching an intense movie or playing video games
Relaxing by watching your favorite movie or playing your favorite video game may seem like a good idea. But it can be counterproductive for your circadian cycle, especially if you watch a violent movie or play games that force your brain to stay alert. These activities lead to increased production of the stress hormone cortisol and result in poor sleep quality.

Besides, eating a heavy meal before going to bed doesn’t give the body enough time to process the foods from the stomach into the digestive tract. As a result, excess foods push the stomach acids upwards, causing reflux.

Good bedding is essential for a good night’s sleep. Slumber Cloud® is many people’s go-to choice for all bedding supplies, such as sheets, blankets, comforters, mattress pads, pillows, and more. Designed scientifically, Slumber Cloud’s soft beddings have a cooling effect but are still warm enough for cozy winters.

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