We all know the power of a good night's sleep and the countless benefits that come with it. However, for many, falling asleep can be more challenging than we’d like. The quality of sleep not only affects your personal well-being but also your relationships.
While there’s plenty of advice about what you should do to improve your sleep, what about the habits you should avoid? Here are eight evening activities that may be affecting your ability to rest—and your happiness.
### 1. Exercising Too Close to Bedtime
Exercise is crucial for good health, and it can even improve the quality of your sleep. But working out too close to bedtime can be counterproductive. When you exercise within three hours of sleep, your body temperature rises, making it harder to relax and fall asleep. Studies suggest that working out less than four hours before bed can delay sleep onset and reduce sleep quality. It's best to schedule your exercise earlier in the day.
### 2. Watching TV or Doomscrolling
We’ve all been guilty of binge-watching or scrolling through our phones before bed. But studies show that the blue light emitted by screens can suppress the production of melatonin, the hormone that helps regulate sleep. Additionally, the content matters. Watching stressful news, engaging in heated social media debates, or watching intense TV shows can keep your mind too active for sleep. Try switching off screens at least an hour before bed to help your body unwind.
### 3. Taking a Hot Shower or Bath Right Before Bed
A hot shower or bath can help relax your muscles and prepare you for sleep, but taking one too close to bedtime can backfire. If your body doesn’t have time to cool down, it can hinder the natural temperature drop needed for sleep. Experts recommend taking a warm shower or bath about 90 minutes before bed, giving your body time to cool down before sleep.
### 4. Drinking Too Many Fluids
It’s essential to stay hydrated, but drinking too many liquids in the hour or two before bed can result in frequent trips to the bathroom during the night. This can disrupt your sleep, leaving you feeling groggy in the morning. Avoid excessive fluid intake in the last couple of hours before bed to prevent these disruptions.
### 5. Working Before Bed
Whether it's work or school assignments, tackling tasks right before bed can create unnecessary stress and stimulate your brain, making it harder to relax. Research shows that mentally taxing activities before bed can delay sleep because your brain is too active. Try to avoid any work-related tasks in the hour before bedtime to help your mind wind down.
### 6. Reading Thrilling Stories
Reading can be a relaxing activity, but reading books that are too engaging—like thrillers or mysteries—can keep your mind racing long after you’ve turned the page. If you’re getting too hooked on a story and it’s keeping you up, try reading something less stimulating. Opting for something calm and boring can help avoid sleep disruptions.
### 7. Sleeping with Pets
While many people love cuddling with their pets at night, it could be hurting your sleep. Research from Australia found that people who sleep with their pets tend to take longer to fall asleep and are more likely to wake up feeling tired. Pets often move around during the night, and their activity can disrupt your sleep cycle.
### 8. Having Serious Conversations Before Bed
The phrase “Don’t go to bed angry” is more than just advice—it’s backed by science. Research suggests that intense emotional conversations or arguments before bed can make it difficult to fall asleep, as your body stays in a heightened state of alertness. It’s best to resolve conflicts before heading to bed, as unresolved issues can linger and keep you awake.
By avoiding these habits, you can improve your chances of getting a restful night’s sleep, which in turn can positively impact your mood and overall happiness. Quality sleep isn't just about how long you sleep, but about what you do to prepare for it.
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