What are the top 5 do's and dont's before sleep

A good night’s sleep is vital to our mental and physical health, overall wellbeing and our quality of living. The way you feel when you wake up comes down to how you’ve slept the night before. When you’re well rested you become more alert, energetic and are able to perform daily tasks easier.

Sleep is necessary for your brain health. When we’re sleeping numerous brain functions are occurring such as physical recovery & repair, development, learning, improving memory and problem-solving. Sleep helps you pay attention, make informed decisions and be creative. Your brain is always establishing new ways for you to absorb and retain information.  

Here are our top 5 do’s before sleep:

1.     Exercise
Exercise is known for being one of the best influences on your physical and mental health. Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep and reduce insomnia.

2.     Mindfulness
Your mind needs a signal when it’s time to sleep, so developing peaceful actions such as stretching and meditation each night can help you unwind, relax and switch off from the outside world.

3.     Reading
If you’re feeling stressed reading can help alleviates your levels and assist you in getting a better night sleep. If you read every night before sleeping your body will learn that this is a sign of rest and will help you fall asleep easily.

4.     Relaxing shower or bath
The rise and fall in body temperature helps promote drowsiness and helps you drift off to sleep easier. Make sure you shower an hour or more before bed, so that your body cools down before bedtime. This will send you into a sleepful sombre.

5.     Comfortable bedding
The correct bedding is key to a comfortable night’s sleep. This greatly impacts our overall sleep quality and helps reduce any joint or back pain. The best bedding always comes down to personal preference, so pick wisely!

With little to no sleep each night we are more likely to have issues with our concentration, memory, thinking & mood. This will trigger our actions and increase the risk of making mistakes and having accidents. No sleep is also linked to long-term health problems such as obesity, diabetes, cardiovascular disease & poor mental health.

Here are our top 5 don’ts before sleep:

1.     Use technology

The bright light emitted by your iPhone or computer can keep you up at night. Make sure you switch them off an hour or two before you sleep. This gives you the chance to reduce your screen time and even read a book! 

2.     Driving

Driving while you’re tired is very dangerous. Never drive while you feel fatigued as this can increase your risk of an accident. If you need to get from A to B, ask a close friend or book yourself an Uber.

3.     Eat

Who doesn’t love eating? But having a large meal before bed time can cause digestion problems throughout the night, which can also lead to weight gain. Avoid eating 2-3 hours before sleeping.

4.     Consume liquids

Although keeping hydrated is vital to staying healthy, consuming too many liquids before sleep will disrupt your quality of rest, with one too many bathroom breaks. Also avoid caffeinated drinks and alcohol, as these will keep you awake.

5.     Argue

If arguments are handled incorrectly it can cause harm on our relationships and health. Arguments before bed make it hard to have a restful sleep and you will more likely wake up in a bad mood as your issue is unresolved.

If you are struggling to fall asleep or are looking for a new night time routine, then follow our suggestions above. You should always make sleep a priority if you want to keep healthy and improve your overall wellbeing.  

If for any reason you are experiencing sleeplessness and you cannot resolve the issue, consult your pharmacist about your options to resolve the issue.