Sleeping at night is an important activity that humans need to fulfill in order to focus and concentrate the next day. Unfortunately, some people have bad bedtime habits that can actually interfere with the quality of their rest.
This is also revealed by the Amerisleep website, that activities carried out before bed can affect a person’s sleep quality.
Some bad bedtime habits that need to be avoided are as follows:
1. Inconsistent Sleeping Hours
One of the bad habits before bed that you need to avoid is inconsistent sleeping hours. Basically, the human body has a natural circadian rhythm that affects its sleeping hours.
Melatonin as a sleep hormone works with the influence of light. So, when the light is bright, melatonin production slows down and makes you more active. On the other hand, when the light is dim, melatonin increases and you get tired easily.
Someone who has irregular sleeping hours will make the body’s hormones unbalanced. Therefore, you need to implement consistent sleeping hours based on when you need to wake up. In addition, you should sleep for 7-8 hours every night.
2. Eat A Big Meal Before Bed
The next bad habit before bed that you need to avoid is eating a big meal before bedtime. When bedtime is approaching and you eat a large amount, the body has to go back to work.
Not only that, it’s also harder for you to relax and cause stomach acid to rise when you lie down. That’s why eating too close to bedtime should be avoided.
It’s best to eat dinner 2-3 hours before bedtime to give your body enough time to process the food.
3. Sleeping In A Place Too Cold
The next bad habit before bed is resting in a place that is too cold. According to the Very Well Health page, sleeping in a place that stimulates the senses, such as a cold room, too hot, or noisy will make the quality of sleep decrease.
That’s why you need to make your bed as comfortable as possible, from ensuring low lighting, normal temperature, to avoiding noise.
4. Taking Too Long Naps
Another bad habit before bed is taking a nap for too long. Basically, a nap that is too long will keep you awake at night and cause sleep disorders, such as insomnia or sleep apnea.
Therefore, if you want to take a nap, you can rest for 20-25 minutes. With this period of time, your brain will feel fresher and can improve concentration.
5. Drink Coffee in the Afternoon
The next bad habit before bed that you need to avoid is drinking coffee in the afternoon. Generally, coffee contains caffeine which has a side effect on the nervous system to be more awake. This condition will make it difficult for you to sleep.
The side effects of caffeine can be felt up to 8 hours after consumption. Therefore, if you want to consume coffee or other caffeinated drinks, drink a maximum of 2 pm so as not to disturb your sleep quality.
6. Playing Cell Phones in Bed
Another bad sleeping habit is playing cell phones in bed. Many people are used to playing electronic devices in bed, ranging from cellphones, tablets, to laptops.
Blue light produced from electronic devices can inhibit melatonin production and make it difficult for you to sleep. So, if you want to play cellphones in bed, do it maximum one hour before bedtime.
7. Exercise Before Bed
Exercise before bed is also classified as a bad habit that you need to avoid. Because, exercising can cause cortisol production in the body to increase and release endorphins. This condition can make the brain active and more awake.
Therefore, if you want to exercise, you can do it in the morning or evening. However, if you don’t have enough time, you can exercise a maximum of 1-2 hours before bed.
So some important information about bad habits before bed that need to be avoided. By paying attention to some of the above, you can strive to maintain a good quality night’s sleep.
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