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Sleeping is the best time for our bodies to rest and recuperate. And if you are constantly waking up in the middle of the night or having trouble even falling asleep, that is not a good sign. There may be certain things you do near bedtime that can affect the quality of your sleep, and you should stop doing them ASAP.

1. Over-indulging during dinner

Eat a heavier meal during lunchtime and avoid eating too much during dinner. If you eat too much before hitting the sack, your digestive system will still be hard at work, making it harder for you to fall asleep.

2. Using electronics before bed

Whether it’s watching TV, using your laptop, or scrolling through Instagram on your phone, stay clear from your electronic devices one hour before bedtime. These devices emit a blue light that can disrupt your sleep patterns.

3. Drinking alcohol

Yes, it may make you drowsy and even sleepy initially, but it can keep your mind running in the later part of the night. Alcohol contains stimulants that can leave your mind active, making you really restless. If you want to drink something to help you sleep better, try drinking warm milk instead! Milk brings us a sense of nostalgia and comfort, helping us to relax and sleep better.

4. Exercising near bedtime

Exercising is always great, just not three to four hours before sleeping. Doing vigorous workouts a few hours before heading to bed can keep you full of energy, making it harder to sleep. Try exercising immediately after work, right before dinner to help you sleep better. Alternatively, if you really don’t have the time to exercise earlier in the day, try doing gentler exercises such as yoga.

5. Taking caffeine in the later part of the day

Try avoiding caffeine after lunch. Caffeine can stay in your body for up to 12 hours, so avoid it altogether in the afternoon for better shuteye at night.

6. Doing work in your bedroom

Your bedroom is only meant for one purpose: sleeping. Refrain from doing your work in the room, because your brain will start to associate your bedroom with work. You’ll have a harder time getting your mind off deadlines, meaning it’ll be harder to fall asleep.

 

The original version of this story was published in SHAPE on 3 Jan, 2017.

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