Snacks and other things that disrupt your sleep

Life's too short to be tired, incredibly when busy. The trick? Make the most of your sleep quality, getting the most rest and energy from every hour in bed.

While nothing beats getting enough sleep, intelligent folks know that a few easy habits before bedtime can help you wake up refreshed and ready to roll. So, let's dive into the things that can or can't be done before bed.

Question #1:Exercise Before Sleep

Your body's nighttime preparation involves a crucial process known as thermoregulation. As your body readies itself for sleep, thermoregulation kicks in to cool you down, with your core body temperature changing during various sleep cycle stages.

If you're into workouts too close to bedtime, it can disrupt this natural cooling process, potentially making it challenging for your body to reach the optimal temperature for quality sleep. No cool-down, no proper sleep.

Here's an interesting twist: a warm bath before bedtime could assist in this thermoregulation process by aiding your body in the cooling-down phase. It doesn't heat your body further but helps it transition from the heightened temperature to a more relaxed state more effectively than a cold shower.

The transition from warmth to coolness post-bath may mimic the temperature drop and signal bedtime. It's a practice many find helpful but not a guaranteed solution.

Question #2: Eating before sleep

Lack of good sleep can mess up your eating habits the next day. It's a cycle: lousy sleep leads to a bad diet, and vice versa. Late-night snacking can wrench your sleep quality, especially on fast food favourites like burgers, pizzas, and kebabs. These foods not only upset your metabolism but can also overstimulate your body due to the surge in blood sugar. This aligns with the principle of thermoregulation, as digestion generates heat, leading to a temporary increase in body temperature. Eating too close to bedtime may disrupt your body's natural cooling-down process, impacting the quality of your sleep.

Opt for easily digestible and sleep-friendly choices if you cannot resist a late-night snack. Consider consuming a small serving of sliced banana, kiwi, or a handful of nuts. These options are not only nutritious but are also less likely to cause digestive discomfort.

Additionally, you might choose plain, low-fat yoghurt or cottage cheese. These dairy options can provide a source of protein and may be easier on the digestive system than heavy or highly processed snacks.

Question #3: Drinking before sleep

Many know caffeine and late-night cocktails can disrupt sleep, but what about tea, milk, or water? Drinking warm water is good before sleep, but here's the catch: not right before bedtime. 

Drink water at least two hours before to avoid a condition called nocturia, causing frequent urination at night. Waking up multiple times can disrupt sleep, leading to potential health issues like heart problems, diabetes, obesity, and depression. 

Should you drink tea before bed? The answer involves a technicality. The soothing drink that aids sleep shouldn't be classified as tea, as "tea" strictly refers to caffeinated beverages like black, green, and white tea derived from the Camellia sinensis plant. The cosy bedtime drinks associated with sleep benefits are more precisely termed "herbal infusions" or "tisanes." 

What about milk? The idea of warm milk helping you sleep might have some truth to it. Milk contains an amino acid called tryptophan, which can contribute to the production of serotonin and melatonin, two hormones that regulate sleep. Additionally, the warmth of the milk may have a comforting and soothing effect, making it a cosy bedtime beverage. Just be cautious with quantity, as too much liquid before bedtime can lead to sleep disruptions due to bathroom trips.

Question #4: Using the phone before sleep

Screen time before bed can significantly impact your sleep, and it's not just about the blue light from devices. What you see on your screen matters, and sleep experts suggest a simple fix: eliminate the temptation to scroll through content before bedtime.

Alarming news, a scary movie, or an annoying work email right before bed can lead to a spike in cortisol, the stress hormone. This surge in cortisol provides an energy boost, similar to eating a candy bar, making it challenging to wind down afterwards. On the other hand, positive content can be disruptive, too, increasing neurotransmitters like dopamine and norepinephrine, which can interfere with the brain-wave oscillations needed for sleep.

To enhance your sleep, leverage your smartphone's features by setting specific quiet times in the app or activating the Do Not Disturb mode on iPhone and Android devices. Replace screen-scrolling with calming activities, like taking a warm bath or reading a book with a soothing, non-engaging plot.