Seven mistakes you make before going to bed which are stopping you sleeping

WAKING up feeling refreshed and rejuvenated is something we all want.

There is nothing worse than a night filled with interrupted sleep and your alarm clock going off as soon as you’ve drifted off. 

GettyWaking up and feeling refreshed is so important to be able to have a productive day and here are some tips to help get a better nights sleep[/caption]

However, there are many mistakes which people make before they sleep which prevent us from waking up feeling fresh faced. 

It is essential to get 6-9 hours of sleep each night to be productive the next day.

Here, founder of Lean Greens, Tim Goodwin has shared the seven mistakes you didn’t know you’ve been making before you go to sleep.

Over napping

A nap might seem vital to get you through your day but overdoing it can impact your ability to sleep during the night. 

Making a habit of eating in bed can negatively impact your sleep. It ultimately confuses your brain and blurs the line between sleep and non-sleep. 

Try and stick to 20-minute naps as anything longer can leave you feeling groggy. The timing and location can play an important role too, napping after 3pm can interfere with your evening sleep and a loud, bright room will cause interruptions.

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Meals in bed

Food debris can also increase the risk of bacteria spreading. Sitting upright to consume food can influence digestion and your relaxed mindset could subject you to overeating. 

Ensure your bedroom is a food free zone to preserve your sleep hygiene.

Weekend lie ins

Working from home has made it harder to distinguish the days of the week, but to keep your sleep consistent you need to get up and out. 

Have determination to wake up at the same time every day – regardless of if it’s the weekend or not. 

On Sundays, have around an hour leeway, anything longer can disrupt your circadian rhythm. This signals your brain that the morning wake up time doesn’t change, and it will begin to function properly. 

It might seem odd to wake up at 9am if you’ve had a restless night, but a few weeks in, your body will thank you and you’ll fall asleep more regularly.

Hot shower before bed

To have a good night’s sleep, your body’s core temperature should drop a little around bedtime. 

If you take a hot shower before bed, you run the risk of removing this signal. 

GettyTaking a hot shower before bed can sometimes be the cause of a bad nights sleep[/caption]

If you need a shower before bed, take one around 1.5 to 2 hours before and also avoid any high intensity workouts for around five hours before bedtime, as this will too elevate your core temperature.

Lack of magnesium

Lack of magnesium in your diet can adversely impact your sleep. Magnesium is one of the most common minerals and is an ingredient in many foods. 

On a chemical level, magnesium activates neurotransmitters that are responsible for calming the body and mindset before bed. 

Not having enough magnesium in your body can cause sleep problems and even insomnia. 

First, ensure you’re getting adequate amounts of magnesium from whole foods such as avocados and talk to a registered health professional about trying supplements.

Drinking alcohol

Alcohol is a sedative, so whilst you might believe that you fall asleep quicker after a few glasses of wine, it won’t be restful. Alcohol blocks REM sleep which helps with emotional processing. 

GettyYou may think drinking alcohol will help you to drift off but be aware, says experts[/caption]

You will be waking up in the night without realising and feel slightly fragile and hungover in the morning. If you can help it, try and drink earlier in the evening to give your body time to process it.

Bright lights

Exposure to bright lights impacts the brain’s ability to produce melatonin as it resembles daytime. 

Melatonin is the sleep hormone that encourages us to sleep. Ensure you have dimmed light fixtures in your bedroom and avoid using bright overhead lights when it’s closer to bedtime. 

If your window treatments are attracting daylight, invest in black out blinds.

Check this article to find out what your terrifying dreams really mean

And read this to find out what time should children go to bed and how long should they sleep for depending on their age?

And we recently revealed exactly how often you should be washing your bedsheets.