What’s your perfect night routine?

People have been trying to figure out what the best time is for a person to go to bed since we’ve had clocks and sundials, but there’s no one “best” solution that fits all people.

Some late-night owls like staying up as late as they can until their pillow feels irresistible. Others find themselves falling tired shortly after the sun sets and need to be in bed by then.

There’s no problem with either approach, but it is worth considering how your evening routine can affect your sleep quality.

Before you go to sleep there are a few things that you should never do if you want to have a good night’s sleep or if you would like your mind and body to feel refreshed in the morning.

Here are 9 things that you should never do before bed.

Similar Topics:

9 Things To Never Include In Your Night Routine

{this article contains affiliate links, please see disclosure for more details!}

1. Avoid sugary and spicy foods.

You might be famished when you get in bed, but try to resist the temptation to eat before going to sleep.

If your snack is high in protein, it will take longer for your stomach to digest and send signals that make you sleepy than if it were low-calorie, starchy foods that are easy to digest.

The Harvard School of Public Health also found that late-night eaters often experience more heartburn than those who don’t eat within a few hours prior to going to bed.

This is because delayed stomach emptying or sleeping with a full stomach can lead to dietary problems such as indigestion as well as heartburn which will keep you up at night.

Moreover, it’s also important not to indulge in rich, spicy foods or large amounts of sugar before bed.

These things can also make it difficult for your body to fall asleep and stay asleep because they can cause acid reflux or painful stomach aches. Stick to light snacks if you’re hungry at night or check out these healthy sleep-inducing foods here.

2. Don’t drink caffeinated beverages past dinner time.

It’s common knowledge that coffee can stay in your system for hours since it is a stimulant, but some people don’t know that caffeine is in many other products like chocolate bars or certain teas.

Try sticking to caffeine and consuming caffeine products in the late afternoon or early evening if it’s needed, as too much caffeine can lead to insomnia.

3. Avoid fatty foods.

Another bad evening habit that you should consider not doing in the evening time is to refrain from eating fatty foods before bed.

The fat can make it difficult to sleep and stay asleep for long periods of time and fatty foods can make it difficult for your body to digest, which can cause indigestion and heartburn.

Plus, the more your body has to work to digest the food, the more energy it will use up.

If you’re craving a snack before bedtime, try something light like a piece of fresh fruit, yogurt, or have some oatmeal with honey and dried cranberries or check out these nighttime sleep-inducing healthy snacks that are great to eat before bed.

4. Avoid Exercising within hours before sleep.

Exercising, although it’s really healthy, is a bad idea to do before bed because it raises your heart rate and blood pressure significantly.

The sudden increase in energy can make you more alert, which is the opposite of what you want to happen when you’re trying to fall asleep.

Another reason exercising right before bed is a bad idea is because your body temperature will increase. This can also make it extremely difficult to fall asleep – and stay asleep.

Instead, try doing some light stretching or some soothing yoga which are great alternatives to do right before bed if you really want to exercise.

5. Don’t use an overwhelming amount of technology.

The Harvard School of Public Health found that people who watch TV within two hours of going to bed often have more difficulty sleeping through the night than those who do not watch tv.

Technology use before bed can interfere with sleep, so it’s best to not use any kind of electronic technology such as watching TV, using your computer, or even your phone, even if it’s to surf the web for health information.

When you’re using technology at night your brain becomes extra stimulated which is not good for getting restful sleep.

Instead, try reading a hardcover book or listening to soothing music.

You may also like:

6. Don’t take care of work tasks in bed.

A good night’s sleep is vital for the human body.

The brain needs a break from its day-to-day activities to be able to rest and recharge with full energy levels.

If you’re not sleeping well, it may seem like an easy solution to take care of work tasks in bed – but this strategy can backfire by keeping your mind too stimulated at nighttime which will make it difficult to fall asleep or stay asleep!

A great way that many people find themselves getting better quality sleep is by turning their bedroom into something relaxing and tranquil so they don’t feel stressed out about what work they have to do, even though it’s tempting to try and tackle the problem while in bed.

7. Don’t watch exciting movies before bed.

Winding down with a movie at the end of a long day might sound like an excellent idea, but be wise in your choice of genre.

Scary or frightening movies cause cortisol to skyrocket which can keep you awake far past bedtime. According to Dr. Buchfuhrer, “Try not to watch horror films for at least a few hours before bedtime”.

Instead, choose calmer activities such as reading documentaries and practicing meditation.

8. Never drink alcohol within a couple of hours of going to sleep.

Never drink alcohol (even just one glass) within two hours before going to bed because having just one glass can disrupt sleep patterns and keep you awake for hours tossing and turning.

It does this because alcohol disrupts sleep cycles by making it extremely difficult for your body to produce melatonin – a hormone that regulates sleep patterns and REM.

Alcohol has a lot of negative effects on your sleep quality, but the inability to fall asleep that adds to poor sleep quality once you do start sleeping is the worst.

Instead, indulge in a nighttime tea or have one of these healthy night foods listed here.

9. Never smoke before falling asleep.

We all know the risks of smoking, but did you also realize that it could disrupt your sleep?

Studies have shown nicotine is a stimulant and it not only affects breathing patterns and increases your risk for heart health issues, but long-term use has been found to cause changes in brain activity during restful states such as REM sleep.

If you avoid smoking before bed, you’ll be amazed at how much better you feel when you wake up the next morning.

Plus, smoking can take away years from your life so you should think about quitting for your overall health.

There you have it! 9 things you should never do before bed if you want to have an amazing sleep. Which one will you try to stop doing?! Tell us in the comments below!

Author: Everything Abode

Welcome to Everything Abode, your daily inspiration for every activity at home!

Our goal is to inspire you to live an elegant and chic lifestyle from the comfort of your home.

We’ll help you express yourself through authentic style, aesthetic beauty, and stylish home decor.

Twitter Facebook

Subscribe to Get the Tools That Make My Blog Successful!

When you join my newsletter, I'm going to send you insider advice and tools that I use to grow my blog! I only save the BEST for my email list so don't wait!