Certain activities make our bodies feel more awake for long periods of time, even if they are healthful habits to maintain in your daytime routine, the timing can be important to encourage more restful sleep. Completing these activities too close to bedtime might make it harder to fall asleep at night.
- Large Meals. Large meals that leave you feeling stuffed can lead to discomfort and restlessness. Try to avoid eating too large of a meal too close to your bedtime. Finish your meals at least a few hours before bedtime.
- Caffeine. Caffeine can stay elevated in your blood up to 8 hours after consuming it and stimulate your nervous system. Cut out the caffeinated drinks early afternoon, for example, if you plan to get to bed around 9-10pm.
- Lighting and Blue Light. Exposure to bright light, particularly blue light, can trick your body into thinking it is daytime and upset your internal circadian rhythm (your body’s natural time-keeping clock). Limit screen time prior to bedtime and consider using a blue light filter on your device or with blue light filtering glasses.
- Exercise/Work Outs. While Exercising enough during the day is a great way to promote better sleep, doing it too close to your bedtime can actually have the opposite effect. When you exercise, your body produces hormones like epinephrine and adrenaline which encourage your heart to speed up and increase your blood pressure, resulting in a feeling that leaves you amped up, not calmed down. Again, get your work outs done earlier in the day so that you are able to fall right asleep at your bedtime.
