The relationship between age and sleep is a frustrating thing. The younger you are the easier it is to go to sleep, but the less you want to. As you age your desire to fall asleep and stay asleep increases, but it becomes much more difficult. This truly seems like one of life’s great injustices.
When sleep continues to elude you the older you get, it may be time to reconsider what you use your bedroom for and what your pre-sleep rituals are. If your bed is being used as an office, a dining room, or a study space, then it shouldn’t be all that surprising that your body isn’t conditioned to know its a place for rest. If you want to fall asleep faster, and stay asleep longer, then there are 10 things you should never do before bed.
Eating when you’re bored is a habit many of us have, and the later you stay awake the more likely we are to snack. Try to resist this urge though as it often leads to less restful sleep and turns your sleeping space into a mess
It can be tempting to go for a run or do a quick workout routine later in the evening when you have more time. Don’t let these workouts go too late though, as a spike in heart rate certainly makes it more difficult to fall asleep.
This pre-bed habit has been condemned by countless research and experts. Stay off your phone and off your bed right before you fall asleep, just do it.
A glass of red wine is often a great way to blow off the stress of a long day. While a bit of alcohol does help you fall asleep, it leads to less restful and satisfying sleep throughout the night.
5. Bump the heat
Not all of us like to sleep in a cold room, but sleeping at lower to moderate temperatures is actually conducive to better more restful sleep. Keeping the room around 65-70 degrees is a great temperature.
6. Consume Caffeine
My favorite before bed ritual is a glass of hot tea to relax. If you’re like me, be careful that the tea you’re drinking is completely free of caffeine. This is an easy mistake to make, and also one that will have you tossing and turning trying to fall asleep.
Are the stresses and trials of life keeping you up much later than you want to be? If so, practising meditation before bed or another activity that calms you down may be what you need to getting a full night’s sleep
You’re just going to finish up one quick project, and then it will be time for bed right? Stop kidding yourself and don’t let your bed become a workspace in the first place.
9. Take a bath
There’s nothing wrong with a relaxing bath to end the day, but try to schedule it a few hours before you’re going to go to sleep. Your body naturally cools down in the evenings to prepare for rest and taking hot bath works against that.
This is just as bad as working honestly, it’s best to stay off your phone for at least 30-45 min before you go to bed.