Things you shouldn't do before going to bed.
1. Drink coffee after dinner: It’s the caffeine. It was perfect with that apple pie. But at 3 a.m. when you’re still awake? Not so much. Caffeine lurks in lots of places like tea, chocolate, soda, and energy drinks.
2. Drink Alcohol: A “nightcap” is the perfect way to end the evening, right? Wrong. Alcohol messes with deep sleep, which is important for restfulness, memory, and other things your brain does. It can make you drowsy enough to fall asleep, but it often wakes you up just a few hours later.
3. Surf the web: Artificial light at night can be bad for sleep. But the “blue light” on smartphones and computers is particularly bad -- televisions, too. Shut down bright screens 2 to 3 hours before bedtime to get your body ready for snoozing.
4. Take a nap: It's a great way to catch up on a little shut-eye. But if you take one after 3 p.m., it might affect you later on. So, no naps and no coffee. A splash of cold water on your face or a brisk walk can get you moving again.
5. Eat close to bed time: A little bit is probably fine. But a big meal or snack can supercharge your metabolism and speed up your brain, which could lead to indigestion and even nightmares. But it doesn’t affect everyone the same way. If you’re a midnight snacker, keep a diary of what happens when you eat late to see if it bothers you.
6. Take certain medications: If you’re supposed to take meds before bed, you should. But some prescription drugs can keep you from getting quality sleep, and some over-the-counter medications are loaded with stimulants. Check with your doctor about what you’re taking and when before you change or stop any medication.
7. Exercise around bedtime: Though exercise is good for your sleep, exercising too close to bedtime can ruin it. It doesn’t happen to everyone, but if that sounds like you, try to finish up your workout at least 3 hours before you go to bed.
8. Ignorance mental health issues: You’re more likely to have sleep problems if you have untreated mental health issues. It might be a condition like anxiety, depression, or bipolar disorder. Or it could be a difficult period in your life, like losing your job or partner. Whatever the cause, talk therapy, medication, or both might help. Ask your doctor what’s best for you.
9. Worry: Did I take the trash out? Did I feed the dog? Is it my turn to do carpool tomorrow? Thinking about these things can keep you up at night. Writing a to-do list before you lie down might help. It can ease your mind and make it easier to fall asleep. Keeping a pen and notepad next to your bed can be helpful if you think of something in the middle of the night.
10. Drink too much water: You want to drink enough to stay hydrated, but not so much that it interrupts your sleep with repeated bathroom breaks. That’s why it’s best to spread the amount of water you drink over the course of the day. Don’t try to guzzle it all down before bed.
Source: WebMD