If you haven’t heard it before, I’ll say it again.

Sleep is one of the most important things you can do for your health.

Your body energises and rejuvenates itself when you sleep. Your digestive system gets a break, your cells are repaired, your heart rate and blood pressure drops, growth hormones are released, your immune system is reinforced, and so much more.

So ask yourself, are you getting enough sleep?

If your answer is no then there could be some things preventing you from maximising your sleep.

Here is a list of things to avoid before having a good night’s sleep.

NEVER Do These Before Going to Sleep:

1. Sleep with a light on.

The slightest bit of light from a night light, phone or alarm clock can disrupt your sleep. Your internal clock and your pineal gland’s production of serotonin and melatonin are important to having a good night’s rest. The closest you are to complete darkness, the better it is for you to sleep.

2. Keep the room temperature higher that 20 degrees Celsius. (70 Fahrenheit)

Often times, people keep their bedrooms at warm temperatures. Studies show that the ideal temperature for sleeping is between 15-20 degrees Celsius. If your room is hotter or colder, this can result in restlessness therefore preventing you from sleeping. Four hours after you sleep, your body’s internal temperature naturally drops to its lowest. A cooler environment will be more conducive to sleep because it will be closer to your internal temperature.

3. Use a loud alarm clock in the morning.

Being jolted awake is never a good way to wake up. Maybe you can consider getting a wake up light, which mimics natural sunrise along with the increasing sounds of nature. A more natural way of waking up can improve your outlook for the day to come.

4. Keep gadgets away from your bed.

Electronics including, cellphones, clocks, e-readers, and televisions are agents of disrupting sleep patterns. More than the distraction they cause, they also produce electromagnetic fields that affect the melatonin and serotonin production in the pineal gland. Cutting down on the use of electronics before bed may also contribute to a good night’s rest.

5. Change the time you sleep.

Once you get into a healthy sleep routine, your body clock will lock it in and you will eventually lose the need to use an alarm clock. This may also improve your health and outlook because you will be getting the right amount of sleep. You shouldn’t mess with your body clock because it’s naturally the time when your body needs its rest.

Avoiding these things done before sleeping will allow you to make the most out of your sleep.

Get the best sleep and live a healthy lifestyle!

By: Aimee Harris-Newon, Psy.D., D.A.B.P.S., C.Ht


The Center for Integrative and Functional Health and Wellness

1 Tiffany Pointe, Suite 105
Bloomingdale, IL 60108

Phone: (630) 980-1400

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