Avoid These 8 Things Before Bed to Improve Your Quality of Sleep

Getting the right amount of sleep each night, and one survey found that 58% of workers feel they don’t sleep enough, and only 16% are getting the recommended eight hours of sleep each night.

Chronic sleep deprivation can contribute to everything from obesity to cardiovascular disease, but even a low level of sleep deprivation can impact cognitive function and will almost certainly affect your performance at work, and eventually maybe even your career. So what can you do to ensure that your nights of rest are actually restful?

Here are eight things you should try to avoid at all costs before bedtime.

1. Smoking or drinking alcohol

Obviously you’re aware that smoking and drinking alcohol aren’t the healthiest of habits to begin with, but smoking or drinking right before going to bed can make it more difficult to fall asleep, and also cause you to wake up more frequently throughout the night.

Nicotine is a stimulant, so smoking just before bed will leave you feeling wired, and while alcohol may initially cause you to feel drowsy, it also disrupts your restorative rapid eye movement (REM) sleep,[3] leaving you feeling groggy and unable to concentrate throughout the day.

2. Heavy meals

In general, it’s best to avoid eating too close to your bedtime, as a full stomach will make it harder to fall asleep. Lying down right after you’ve eaten can also cause heartburn and indigestion, which obviously doesn’t contribute to a good night’s sleep.

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