:max_bytes(150000):strip_icc()/bedroutine-f5fa2d0d3c87490ba1a8c283e2644c6d.jpg?w=780&resize=780,470&ssl=1 "Want Better Sleep? Stop Doing These 5 Things at Night, Doctors Say")
Sleep is one of the most foundational pillars of wellness, yet for many of us, it’s the one we struggle with the most. A good night’s sleep doesn’t start when our head hits the pillow, but long before that. What we do—or don’t do—in the hour or two before bedtime can dramatically impact how quickly we fall asleep and how deeply we rest. “People often try to squeeze in a few last-minute tasks like answering emails or making a grocery run right before bed,” says Dr. Jade Wu, board-certified sleep psychologist. “But when you treat bedtime like an extension of your to-do list, you never really give your brain the signal that it’s time to switch off.”
Instead, experts recommend creating a bedtime routine that gently signals to your body and mind that it’s time to unwind. It doesn’t have to be elaborate or take a lot of time—in fact, the simpler and more consistent, the better. To help you get started, here are five common habits to avoid in the hour or two before bed, according to sleep professionals.
Don’t Watch TV in Bed
If your default is watching TV in bed, it might be time to rethink that habit. “Watching television or using devices right before sleep can make you associate your bed with wakefulness and stimulation,” Dr. Wu says. “This can actually make your brain more alert when you get into bed, making it harder to fall asleep.” Try replacing the habit (that many of us are guilty of) with a book or podcast instead.
Don’t Look at Your Phone
Think of the few hours before bed as sacred. “It’s not the time to multitask or stimulate your brain with more input,” Dr. Wu says. “Instead, it should be treated as a buffer between your busy day and restful night.” So try not to check your work email or scroll on Instagram before bed.
Don’t Skip Your Wind-Down Routine
It’s easy to assume we’ll automatically fall asleep when we’re tired, but without a consistent wind-down routine, your body might not get the message. “Simple routines like changing into comfortable clothes, stretching, or sipping herbal tea are simple but powerful cues that tell your brain it’s time to relax,” says Dr. Shannon Martin, director of occupational therapy at Touro University Nevada. “These habits can improve mental health, reduce stress, and promote natural sleep production.”
Don’t Do Anything That Might Stress You Out
Instead of squeezing in more tasks, try swapping them out for rituals that help you de-stress. Dr. Wu recommends any activity that is “low-stakes and not overly stimulating.” This can be anything that promotes a stress-free mindset, whether it’s journaling, spending time with your pet(s), or meditating. Ultimately, the key is to choose things that you find comforting.
Don’t Stay Up Late (Even on the Weekends!)
It might be tempting to stay up a bit later on the weekends, but maintaining a consistent sleep schedule is one of the best things we can do for our circadian rhythms. “Our bodies thrive on routine,” Dr. Martin says. “Going to bed and waking up around the same time every day, even on weekends, helps train your body to recognize when it’s time to sleep.”
Source link
:max_bytes(150000):strip_icc()/rsp-jennifer-garner-loafers-tout-bd8b99dd059c4e77958b5728b97c39ce.jpg?w=390&resize=390,220&ssl=1 "Jennifer Garner-Approved Loafers Start at at Amazon")
:max_bytes(150000):strip_icc()/threepinkextensioncordspluggedintoeachother-3e83b70ef83748d0837d302c39d10b07.jpeg?w=390&resize=390,220&ssl=1 "8 Things You Should Unplug When You Go on Vacation")
:max_bytes(150000):strip_icc()/best-place-to-store-coffee-GettyImages-997833920-11d0f538feed4e9daa0b4e1842472404.jpg?w=390&resize=390,220&ssl=1 "How to Store Coffee Beans for Maximum Freshness")