{"id":5521,"date":"2020-08-24T16:41:24","date_gmt":"2020-08-24T16:41:24","guid":{"rendered":"https:\/\/gwinnettsleep.com\/?p=1079"},"modified":"2026-05-21T01:23:20","modified_gmt":"2026-05-21T01:23:20","slug":"whats-keeping-you-up-at-night-10-things-to-avoid-before-bedtime","status":"publish","type":"post","link":"https:\/\/frenik.net\/gps\/blog\/whats-keeping-you-up-at-night-10-things-to-avoid-before-bedtime\/","title":{"rendered":"What’s Keeping You Up at Night? 10 Things to Avoid Before Bedtime"},"content":{"rendered":"

Typically, when people think of a healthy lifestyle, they think of a well-balanced diet and plenty of exercise. One thing they often forget, though, is how crucial sleep is to the equation. A good night\u2019s sleep promotes<\/a> a long and healthy life by fighting off germs, strengthening the brain and other vital organs, boosting one\u2019s mood, and even minimizing weight gain. The CDC reported, on average, 1 in 3<\/a> adults feel as though they don\u2019t get quality sleep\u2014and in this ever-expanding, fast-paced world, restful sleep is becoming harder to achieve. Luckily, scientists and other sleep specialists have come up with ways to help you achieve better zzz\u2019s.<\/p>\n

The 10 Things to Avoid Before Bed<\/h3>\n

1. Ditch the technology.<\/strong>
\nTechnology is everywhere in today’s world, but there is one place we shouldn’t see it at all: the bedroom. Experts recommend avoiding any light-emitting technology<\/a> (cell phones, televisions, e-readers, etc.) for at least one hour before bed. If forgoing your Kindle isn\u2019t an option, try to use the blue light filter (usually located in a device\u2019s settings) or blue light glasses, turn down the screen\u2019s brightness, and keep the device 14-inches from your face.<\/p>\n

2. Avoid caffeine.<\/strong>
\nDrinks like coffee, tea, and soda<\/a> should not be consumed after 5 pm due to their crazy and sometimes surprising amounts of caffeine. Coffee can have anywhere from 80 to 120 milligrams of caffeine per cup; soda can contain 39 milligrams or more; and finally, tea comes in at approximately 26 milligrams per cup. Try to find coffees or teas that are decaffeinated and made to promote restful sleep. Or opt for a glass of warm milk, which contains tryptophan<\/a>. As far as soda goes, it\u2019s best to avoid it altogether.<\/p>\n

3. Sugar and spice are not so nice.<\/strong>
\nSugary foods, like dark chocolate<\/a>, often contain caffeine. Not to mention, the sugar count alone can have adverse effects on your sleep. Sugar is known to cause nightmares, which ultimately lead to poor sleep. Spicy foods<\/a> can cause bloating or discomfort and make falling asleep difficult. The main concern with spicy foods, however, is their ability to cause acid reflux. Experts suggest having your final meal at least two hours before bed for optimal digestion time.<\/p>\n

4. Avoid fatty foods.<\/strong>
\nFoods that contain a high amount of fat are known to decrease a person\u2019s quality AND quantity of sleep.<\/a> Experts found that when fatty foods, like burgers and fries, are consumed before bedtime, there will be a significant decrease in REM sleep. If a snack before bed is absolutely needed, go for foods higher in protein, like peanut butter.<\/p>\n

5. Put the bad habits to bed.<\/strong>
\nDrinking before bed<\/a> will often disrupt the quality of your sleep. You can expect to wake up frequently, toss and turn, nightmares, night sweats, and pounding headaches. So, enjoy the glass of wine with your dinner, but go for a glass of water after that. Now, smoking is terrible<\/a> in more ways than one, but did you know it could worsen insomnia? Even though many smoke to relax, researchers found that nicotine acts as a stimulant which can lead to waking up multiple times throughout the night. Now you have one more reason to ditch smoking.<\/p>\n

6. Hydration is key, just not before bedtime.<\/strong>
\nTry to avoid drinking a lot of water<\/a> before bed. This can cause you to wake up multiple times throughout the night and can have a huge impact on your day. Try to drink water throughout the day and use the bathroom before going to bed.<\/p>\n

7. Skip the gym.<\/strong>
\nWhen you\u2019re busy, it may feel like you don\u2019t have any other option but to work out at night. However, it\u2019s suggested to skip the strenuous workout<\/a> routine before bed. When you exercise, your body\u2019s temperature rises and hinders your sleep. Try going to bed earlier and work out in the morning. If that\u2019s not an option, try activities like yoga to help you unwind.<\/p>\n

8. Don\u2019t go to bed angry.<\/strong>
\nThere\u2019s a reason we\u2019re taught that golden rule. Arguing and stress can cause insomnia<\/a> by raising cortisol levels and other stress hormones. Stressful conversations before bed can also impact how fast you fall asleep.<\/p>\n

9. Work has no place in your bedroom.<\/strong>
\nResearchers have found that working in your bed or anywhere in your bedroom<\/a> can negatively affect your sleep. Working in your room or even checking work emails<\/a> will have your mind associating your space with work instead of rest and relaxation.<\/p>\n

\"\"<\/p>\n

10. Beware of certain medications.<\/strong>
\nSome medicines\u2014including painkillers, cold medicines, diuretics, and weight loss pills\u2014can contain more caffeine than coffee<\/a>. If you\u2019re taking any medication and notice a change in your sleeping patterns, talk to your doctor<\/a> and ask about the medication\u2019s side effects and find out what you could do to improve your sleep.<\/p>\n

Want to Know How to Achieve Even Better Sleep?<\/h3>\n

At Gwinnett Sleep, we are here to ensure you have a goodnight\u2019s sleep every night. Our physicians will work closely with you and provide quality services and care<\/a>. If you\u2019re interested in learning more about achieving better sleep or curious about other things that could be affecting your sleep, find more information here<\/a>, and be sure to contact us<\/a> if you\u2019d like to schedule an appointment.<\/p>\n","protected":false},"excerpt":{"rendered":"

Typically, when people think of a healthy lifestyle, they think of a well-balanced diet and plenty of exercise. One thing they often forget, though, is how crucial sleep is to the equation. A good night\u2019s sleep promotes a long and healthy life by fighting off germs, strengthening the brain and other vital organs, boosting one\u2019s […]<\/p>\n","protected":false},"author":4,"featured_media":5418,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[32,43],"tags":[49],"class_list":["post-5521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","category-sleep-disorders","tag-lifestyle-prevention"],"acf":[],"yoast_head":"\nWhat's Keeping You Up at Night? 10 Things to Avoid Before Bedtime - Gwinnett Pulmonary & Sleep<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gwinnettlung.com\/whats-keeping-you-up-at-night-10-things-to-avoid-before-bedtime\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What's Keeping You Up at Night? 10 Things to Avoid Before Bedtime - Gwinnett Pulmonary & Sleep\" \/>\n<meta property=\"og:description\" content=\"Typically, when people think of a healthy lifestyle, they think of a well-balanced diet and plenty of exercise. 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