Summary

The article outlines five nighttime habits to avoid for better sleep, emphasizing the importance of a consistent bedtime, a pre-bed wind-down routine, avoiding internet use, cutting off caffeine early, and adjusting workout times.

Abstract

The article "5 Habits You Absolutely Need to Stop Doing at Night for Better Sleep" discusses the significance of evening routines in enhancing sleep quality. It suggests that inconsistent bedtimes can disrupt sleep patterns, regardless of whether one is a morning person or a night owl. The author recommends establishing a fixed sleep schedule based on individual needs and using apps to determine the right amount of sleep. Additionally, the article advises against engaging in important activities, such as work or entertainment, close to bedtime, as they can lead to delayed sleep. A wind-down period of at least 30 minutes is proposed to transition into sleep mode. The article also warns against the temptation of the internet, which can lead to longer nights, and suggests disconnecting from devices to maintain a healthy sleep schedule. Caffeine consumption, even several hours before bed, is discouraged due to its potential to disrupt sleep. Lastly, the author notes that while exercise is beneficial, intense workouts in the evening may hinder sleep due to increased body temperature, and recommends shifting such activities to the morning or engaging in calmer practices like yoga before bed.

Opinions

The author believes that a consistent bedtime is crucial for good sleep hygiene, tailored to one's personal sleep needs.
Engaging in significant activities before bed is seen as a primary reason for delayed sleep.
A pre-bed wind-down time free from stimulating activities is considered essential for a smooth transition to sleep.
Internet use before bed is viewed as particularly disruptive to sleep patterns due to its open-ended nature.
Caffeine consumption, even in the afternoon, is believed to negatively affect sleep quality for some individuals.
The author suggests that intense evening workouts may interfere with sleep due to elevated body temperature and recommends morning exercises or light evening activities.

5 Habits You Absolutely Need to Stop Doing at Night for Better Sleep

Our culture seems to have a fixation on mornings.

Books like Miracle Morning and websites like My Morning Routine love extolling the virtues of waking up super early.

Building a strong morning routine with lots of healthy habits in it, like meditation.

But what about the evenings?

Nothing exists in isolation, and this is especially true of your mornings.

If you’re not careful about your evenings. If you’re not careful about the time when you go to bed or what you do at night, then your mornings are probably gonna be pretty dry as well.

So, here are five things you need to stop doing at night because you can fix your nights, then your tomorrow mornings get better as well.

1. Going to Bed at Inconsistent Times

I didn’t say to stop going to bed late because it works for some people.

Everyone has a different chronotype, which is a biologically hardwired tendency to go to sleep and wake up at different times.

Some people do really well going to bed super early, waking up at 4:30 in the morning. Some people do well working late into the night and then sleeping in to compensate.

Regardless of the exact time, the reality for most of us is that we’re trying to get up at a consistent time, and when that’s the case going bed at an inconsistent time the night before.

So to fix this, first figure out how much sleep you need.

The guidelines put up at the National Sleep Foundation are a great place to start, and you can also use apps to figure out your own sweet spot.

Once you’ve got that data, then establish a bedtime that fits with it and stick with it. Now the question becomes,

How do you go to bed on time consistently?

2. Stop doing Important Activities Before Bedtime

Stop doing your main activities, working, hanging out with friends, watching TV, and playing video games well before your bedtime.

In my experience, this is the main reason that I tend to push my bedtime off.

I’ll be playing a video game or watching a TV show and notice that it’s getting near my bedtime but then tell myself that I can just go to bed right after I’m done.

Which is, of course, a lie.

So, the solution here is to set a wind-down time. At least 30 minutes before your bedtime.

This is the point we should stop doing whatever it is you’re doing and start getting ready for bed and getting ready to go to bed.

It’s fine to go and do something else until your bedtime actually rolls around.

Maybe you play an instrument for a while or read a book, or maybe watch some TV.

3. Stop using the Internet Before Bed

Nothing has a greater ability to trick you into staying up later and later than the internet.

Sure, TV shows can be a temptation as well, but at least before you start an episode, you know beforehand that you’re gonna decide 30 minutes or an hour to that.

It’s often possible to talk yourself down.

But with Facebook and Twitter and all these social media sites, it’s so easy to tell yourself that you’re just gonna spend 1/2 minutes scrolling and then get to bed.

Which is almost never the case.

When your wind-down time rolls around. The first thing that you should do is fully shut off your computer and put your phone somewhere where it’s not going to distract you.

4. Stop Drinking Caffeinated Beverages Before Bed

Now, you probably already know that having a coffee or energy drink right before bed is going to harm the quality of your sleep.

Research has found that caffeine consumption, even up to six hours before bedtime, can do the exact same thing.

I must say your mileage may vary because I know from personal experience that I can have tea at 7:00 P.M and go to sleep just fine with no problems.

If you’re having trouble getting to sleep or you’re waking up in the middle of the night if the quality of your sleep is suffering.

Then cut off the caffeine consumption in the early afternoon.

5. Stop Working Out at Night

However, again your mileage may vary.

If you do this, you might find it difficult to go to sleep. The reason for that is working out.

Especially if you do a hard cardio workout, which raises your core body temperature.

The body temperature doesn’t come back down to normal levels for quite some time.

So, if you’re used to exercising in the evenings but find it difficult to fall asleep, then maybe try moving your workouts to the mornings.

Like Yoga or light stretching, these are probably not going to raise that much body temperature. So those are totally fine to do before bed.

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