In my post “Five Tips to Fight Insomnia” I gave some tips on developing good sleep hygiene. Now I am going to discuss five things to avoid before bed. We all know one of the major components of falling asleep is being physically tired. However, we get so revved up during the day that slowing our bodies down and relaxing can be somewhat of a challenge. Meditation can help with getting your mind and body relax. Yet, there is one thing that can help your meditation achieve this. It is allowing your body to regain its natural circadian rhythm. These five tips will get you on the right track to accomplish this.
Avoid Nicotine
Just like caffeine nicotine is a stimulant. It is recommended you not use any nicotine products at least three hours before bed. This will allow your body to expel the nicotine that will keep you revved up. After a couple nights of doing this, you will notice how much calmer you feel and how much easier it will be to go to sleep. You will want to keep an eye out for any withdrawal symptoms as they will wake you up during the night. Symptoms may include, waking up several times during the night, restlessness, coughing, and problems breathing. If you notice any withdrawal symptoms, please see your doctor.
Avoid Alcohol
It is recommended you not have any alcohol at least three hours before bed. Even though alcohol is a depressant and makes you feel tired, it can have an adverse effect on your sleep. Having alcohol too close to bedtime may cause you to wake up several times during the night. Also, the sleep you do get may be of a poorer quality.
Avoid Heavy Meals
Having heavy meals before bed can put undue strain on your digestive system. It may cause indigestion and make you to feel bloated. Both of these symptoms will keep you awake and impede a restful sleep. Ideally it is a good idea to be finished with dinner 3 hours before bedtime. However, it is ok to have a light snack before bed. A good snack consists of a protein and carbohydrate such as a couple of peanut butter crackers. This can help curb midnight snacking.
Avoid Liquid
I can speak from experience with this one. Having too much liquid in your system will cause you to use the bathroom in the middle of the night, or early in the morning. Just like the other tips it is recommended you not consume liquids 3 hours before bedtime. There is nothing worse than having to tinkle in the middle of the night and not getting back to a good quality sleep.
Avoid a Shower or Bath Right Before Bed
Having a warm bath or shower before bed can help relax you and make you sleepy. Nonetheless, taking that shower or bath right before bed can serve as a stimulator. A good rule of thumb is to take the bath no more than two hours before bed. That way your body will have enough time to adjust and relax.
Each of these tips allows your body to return to its natural state. Most of the recommendations are set three hours before bedtime. The reason is it takes at least three hours for your body to reset to its natural circadian rhythm. Allowing your body to reset to its natural rhythm will allow you to get to sleep faster and have a better-quality sleep.