Learn about common pre-sleep habits that hinder restful sleep and discover effective strategies to improve your bedtime routine. Avoid screen time, stimulant intake, late-night eating, and overstimulating activities to enhance sleep quality. Wearing comfortable bedding, like those from Slumber Cloud®, can also make a difference. Implement these tips to wake up refreshed and energized every morning.

Pre-Bedtime Habits That Disrupt Rest and Strategies to Improve Sleep Quality

More than 30% of people face challenges in attaining quality sleep, often caused by poor lifestyle choices before bedtime. Opting for healthier habits, such as reducing screen time and choosing appropriate sleep surfaces, can enhance rest. Even high-end mattresses from brands like Tempur-Pedic, Saatva, Sleep Number, Serta, and Essentia may not guarantee restful nights if pre-sleep routines are flawed. To improve your sleep quality, avoid these common mistakes:

Pre-sleep behaviors to steer clear of for better sleep

Using electronic devices
In our digital age, devices like smartphones, tablets, laptops, and TVs emit blue light that suppresses melatonin production, making it difficult to fall asleep.

While blue light filters may reduce some light exposure, they don't fully prevent melatonin suppression. Instead, opt for reading or meditative practices before bed to promote relaxation and restful sleep.

Stimulant intake
Consuming caffeinated drinks, chocolates, or other stimulants close to bedtime can interfere with your sleep cycles. Experts advise avoiding caffeine and sugary beverages 4 to 6 hours before sleep, with highly sensitive individuals needing to limit consumption up to 12 hours in advance.

Late-night eating habits
Eating heavy meals or fried foods late at night can slow digestion and disturb sleep patterns. Such habits increase the likelihood of sleep problems like sleep apnea and hinder digestive comfort during sleep.

Consuming large quantities of liquids
Drinking too much fluid just before bed may cause frequent bathroom trips, disrupting sleep. Hydrate earlier in the evening, about an hour before bed, and empty your bladder beforehand.

Engaging in stimulating activities
Watching intense movies or playing vigorous video games raises stress hormones like cortisol, making relaxation difficult. Avoiding such activities before sleep helps maintain your circadian rhythm and improves sleep quality.

Ensuring comfortable bedding is essential for restful sleep. Many prefer products from Slumber Cloud®, known for its scientifically crafted sheets, blankets, mattress pads, and pillows that provide cool, cozy comfort year-round.