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10 Things That Negatively Affect Your Sleeping Patterns

July 05, 2013

If you are looking at getting a good night’s sleep, then here is a list of 10 things that you should avoid doing before pulling back the covers and turning off the bedroom lights. If you have some more sleep tips that you would like to add to the list, please feel free to add them to the comment section of this page. 


1. Drinking Alcohol

It is unadvisable to drink alcohol within 4 to 6 hours of bedtime. Even though a glass of wine, whisky or brandy might make you feel a little drowsy at first, it will soon wear off and lead to restlessness. 

2. Avoiding Food After Lunch

An empty stomach will keep you from getting a good night’s rest. In fact, it is believed that a high-carb snack will improve one’s sleep, so reach for that warm glass of milk before going to bed.

3. Stay Away From Caffeine in the Afternoon and Evening

That cup of coffee after a meal at a restaurant is not a good idea after all… It is best to make your last cup of coffee the one you have just before 12 in the morning as caffeine can linger in your body for up to 12 hours. 

4. Don’t Eat a Big Meal After 7 p.m.

A person’s gastrointestinal tract takes hours to settle down after a big meal, so if you wish to have a good night’s sleep you’ll need to eat a light early dinner the night before.

Please Note! Also try and avoid spicy, sweet or gassy food and drink in the evenings whenever possible.  

5. Relaxation Exercises Will Help You Sleep

Try relaxation exercises before going to bed. They will not only help you turn off the stresses of the day, but will get your body ready to fall asleep. We’ll be posting a list of good relaxation exercises later this month, so please keep on coming back to our sleep blog to find out more. 

6. Don’t Smoke Before Bedtime

Nicotine is a stimulant that fragments your sleep cycle. 

7. Keep Electronic Screens Away From Your Bed

Ban anything with an electronic screen from the bedroom and turn off the TV and computer at least an hour before going to bed. Contrary to popular belief it is not relaxing for your body to be exposed to the constantly shifting light patterns on the screen. 

8. Don’t Nap After 3 p.m. 

Although a brief snooze at midday is known to enhance productivity, this nap should be kept to no more than 30-45 minutes. This is because a person who sleeps to much during the day will find that they are sleepy at night.

9. Don’t Take a Hot Bath Just Before Sleeping

Although a hot bath is known to relax a person, cooling down is actually part of falling asleep (which is why you need bedding and linen). The best time to take a bath is 1.5 hours before turning

10. Never Work Until Bedtime

A restless mind does is not conducive to a good night’s sleep, so create a mental relaxation period between work time and sleep time. This is especially important for people who work from home or bring work home from the office.  

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