Sleep can be defined as a period of rest for the body and mind, during which volition and consciousness are in partial or complete abeyance, and the bodily functions partially suspends. In simple terms, it is the resting state in which the body is not active and the mind is unconscious.

Getting enough sleep is important for your physical, mental, emotional and social wellbeing. Sleep assists with improvement of the body and mind, and helps restore the immune, nervous, skeletal and muscular systems.

For a peaceful night rest, here are some things you shouldn’t do before going to bed;

  1. Do not drink alcohol, it may make you fall asleep quicker but can significantly disrupt and alter sleep quality later in the night. A cup of herbal or mint tea can help you sleep better.
  2. Many of us usually take one last look at our smart phones before going to bed. Reading from your phones, ipad or tablets can have an impact on your overall health and daytime alertness. The light emitting from the electronic devices suppresses melatonin, a hormone responsible for regulating sleep cycles, and is said to have a bad influence on your sleep. You should use a printed book or a non-light-emitting reader if you are to read before bed.
  3. Avoid foods that contain caffeine such as; soft drinks, energy drinks and the likes. Studies have shown that it causes a 40-minute delay in your internal clock. Thus, it is advisable to cut off caffeine consumption at least six hours before bedtime.
  4. Ensure not to check your social media accounts, it may affect your sleep quality. Research shows that those who spent the most time on social media are twice more likely to have sleep disturbance than those who do not.
  5. Eating foods with high amounts of saturated fats and sugar has been linked to less restorative, disrupted sleep. You should eat diets high in fiber instead.
  6. Try to avoid thrillers books or movies with too much excitement before bedtime. They will get your mind going into overdrive, which can prevent you from falling into a relaxed sleep. Always make sure to set a time limit so you don’t end up reading or watching episode after episode until early hours of the morning.
  7. Avoid eating too close to bedtime, it can get your stomach acids going, and lying down can cause those acids to creep up into your throat.

Since getting a good night’s sleep is important, it is therefore necessary to make those eight or so hours between the sheets a priority.

 

Reference

  1. Anne-Marie Chang, Daniel Aeschbach, Jeanne F. Duffy and Charles A. Czeisler (2014). Evening use of light-emitting eReaders negatively affects sleep, circadian timing and next morning alertness. Vol.112 no 4, 1232-1237 dio: 10.1073/pnas.1418490112
  2. Christopher Drake, Timothy Roehrs, John Shambroom and Thomas Roth (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before going to Bed. Vol 9, no. 11; http:/dx.dio.org/10.5664/jcsm.3170. Journal of Clinical Sleep Medicine.
  3. Parmeggiani (2011), Systemic Homeostasis and Poikilostasis in Sleep, p. 9–11.

Basner Mathias; Dinges David F (2009). “Dubious Bargain: Trading Sleep for Leno and Letterman”. Slee