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  • Writer's pictureRache Vaglio

5 Tips For Getting a Good Night's Sleep:  Knowing When to Stop Before Bed

Do you struggle with falling asleep staying asleep,  or achieving a full, quality night's rest?  Unfortunately, some of your pre-bedtime activities could be the culprit.  


So let’s look at when you should stop specific activities before bedtime.


Eating

It turns out Mom was right, eating right before is not good for you,  and while it might not give you nightmares in can cause some tummy troubles. So to avoid digestive issues and acid reflux keeping you up, it's best to stop eating 2 to 3 hours before bedtime. This gives your body enough time to digest your food before hitting the hay.


Drinking alcohol

Although drinking alcohol might make you feel drowsy and cause you to fall asleep quickly, it can also cause you to wake up during the night. To avoid this unwanted interruption, it's recommended to stop drinking 4 hours before bedtime. This gives your body time to metabolize and remove the alcohol from your system.


Consuming caffeine

Caffeine is a stimulant, and 

consumed too close to bedtime, it can make it hard for you to fall asleep. For this reason, it's recommended to stop all caffeine at least six hours before bed.


Devices

Being on your phone, scrolling through social media, or other forms of technology can be overstimulating and prevent you from falling asleep. To avoid this, turn off all devices at least 30 minutes before bedtime. Instead of technology, try reading, meditating, or listening to calming music to help you wind down. Keep the lights low, and turn everything off before going to sleep.


Exercise

Engaging in physical activity can increase your heart rate and body temperature, making it harder for you to fall asleep. To ensure a peaceful, restful night's sleep, it's best to stop exercising at least 3 hours before bedtime. This gives your body time to cool down and relax.




With these tips in mind, you can start making changes to your pre-bedtime routine and achieve a better night's rest. Sweet dreams!



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