Improve your sleep by avoiding five common evening habits. Focus on managing meal sizes, limiting screen time, steering clear of heavy foods and caffeine late in the day, and exercising at appropriate times. These simple changes can lead to deeper, more restorative sleep, boosting daily energy and health.

5 Essential Nighttime Behaviors to Improve Sleep

A good night's sleep is crucial for maintaining health and boosting daily productivity. Even with premium mattresses from brands like Tempur-Pedic, Saatva, Sleep Number, Serta, or Essentia, restful sleep can be elusive if certain habits are not managed. Here are five behaviors to avoid before bed to ensure deeper and more restorative sleep:

Eating Heavy or Large Meals

Consuming a substantial meal just before bedtime can cause discomfort and slow digestion, making it harder to fall asleep. Instead, opt for a light snack or a relaxing walk after dinner, and avoid lying down immediately after eating to prevent indigestion and sleep disturbances.

Eating High-Fat and Fried Foods

Snacks like chips, fried foods, and sugary desserts can disrupt sleep due to their richness. Incorporate sleep-friendly fruits such as kiwi, pineapple, cherries, oranges, bananas, and avocados into your evening diet. Limiting fried and greasy foods in the evening can enhance digestion and sleep quality.

Using Devices or Screen Time Before Sleep

Exposure to screens from phones, tablets, or TVs close to bedtime can delay melatonin production, delaying sleep onset. Instead, opt for reading or calming activities. This change helps signal your body it's time to wind down, promoting better rest.

Engaging in Intense Exercise Late in the Day

Performing vigorous workouts or activities like running, cycling, or hot yoga late at night can elevate energy levels and hinder sleep. It's best to exercise earlier in the day, with gentle stretching or light activities suited for evening routines, encouraging better sleep patterns.

Caffeine Intake Near Bedtime

Limit caffeine consumption to the morning hours. Drinking coffee, tea, or caffeinated beverages after 2 pm can interfere with your ability to fall asleep, as caffeine can stay in your system for hours. Cutting back in the evening supports quicker, more restful sleep cycles.

Adopting these habits can greatly improve sleep quality. Consistent positive routines promote health, boost energy levels, and enhance overall well-being.