Here are 5 things you should avoid before sleeping at night, along with explanations of how they affect your sleep and overall health:
1. Using Mobile or Laptop (Screen Time)
Why avoid:
The blue light emitted by screens interferes with the production of melatonin, the hormone that regulates your sleep-wake cycle. This delays sleep and reduces sleep quality.
What to do instead:
Avoid screens at least 30–60 minutes before bed. Try reading a book or listening to calming music instead.
2. Eating Heavy or Spicy Meals
Why avoid:
Heavy or spicy food takes longer to digest and can cause acid reflux, indigestion, or discomfort, which can keep you awake or interrupt your sleep.
What to do instead:
Have a light dinner at least 2–3 hours before sleeping. Prefer easy-to-digest foods like soups, khichdi, or boiled vegetables.
3. Drinking Caffeine or Alcohol
Why avoid:
Caffeine (in coffee, tea, chocolate) is a stimulant that can keep your brain alert. Alcohol, though it may make you sleepy initially, disrupts your deep sleep later in the night.
What to do instead:
Drink herbal teas like chamomile or warm turmeric milk to relax your body before sleep.
4. Overthinking or Stressful Conversations
Why avoid:
Worrying, arguments, or thinking about tomorrow’s to-do list can activate your brain and nervous system, making it harder to fall asleep.
What to do instead:
Practice deep breathing, journaling, or meditation for 5–10 minutes to calm your mind.
5. Intense Workouts
Why avoid:
Exercising too close to bedtime raises your body temperature and adrenaline levels, which can delay sleep and make it harder to relax.
What to do instead:
Do physical activity earlier in the day. If you need something before bed, choose light stretching or yoga.
Summary Table:
| Don’t Do Before Bed | Why It’s Harmful | Better Alternative |
|---|---|---|
| Screen Time | Blocks melatonin, delays sleep | Read a book, listen to music |
| Heavy/Spicy Food | Causes indigestion, acid reflux | Eat light 2–3 hrs before bed |
| Caffeine/Alcohol | Disrupts sleep cycle | Drink herbal teas or warm milk |
| Stressful Thoughts/Convos | Increases anxiety, activates brain | Meditate or write in a journal |
| Intense Exercise | Raises body temp, disrupts relaxation | Light yoga or stretching |
