How to sleep better at night: Your sleep show is ruined by these pre-bedtime mistakes

quality shut-eye is not just a luxury, but essential for both physical and mental well-being (Image: Canva)

Are you a weekday warrior, anxiously counting down the days until you can crash into a weekend slumber? Or, are you one of those bed acrobats who is forever tossing and turning at night, only to discover you missed the entire sleep show when morning arrives? If you crave an uninterrupted night of snooze-worthy bliss, here are a few pre-bedtime activities you must avoid to sleep like a ninja every night.

Also read: A sleep whisperer shares 4 Vedic habits that will help you sleep deep and long

Remember, quality shut-eye is not just a luxury, but essential for both physical and mental well-being. It helps your body and mind unwind from the day's exhaustion and rejuvenates you to begin the next day with full energy and enthusiasm.

No phone night:

The soothing blue light emitted from your electronic device's screen is a sleep thief, so to say. Studies have confirmed that the hormone responsible for the sleep-wake cycle, melatonin, is reduced in the presence of blue light (from electronic displays). Keep that device away from you in the night and choose sleep.

Choco-late:

Don't fall for your temptation for chocolates just before hitting the sack. Theobromine, a stimulant in chocolates, can rev up your heart rate and induce wakefulness. Dark chocolates are no better. They contain higher amounts of caffeine, a compound notorious for disrupting your your circadian rhythm. Instead, eat dry fruits or drink plain warm milk before bed.

Avoid diuretics:

Compounds that cause excessive urination are known as diuretics. These include carrots, celery, watermelons and even ginger. Consumption of diuretics before going to bed can make you get up frequently at night to go to the loo. Drinking a little too many glasses of water at night may have similar effects. Fluid and diuretic intake must be regulated for a few hours.

Alcohol:

A nightcap may seem enticing, but it can actually work against you. While alcohol may initially help you doze off, its long-term effects can wreak havoc on your natural sleep-wake cycle. It can also lead to disruptive snoring by relaxing all body muscles and cause gastric reflux. Not to mention, liquors can also disrupt your precious snooze time with their diuretic tendencies.

Heavy meals:

Are you returning from a late-weekend dinner party with the aftertaste of a scrumptious meal after toiling the whole week? While it may seem like a well-deserved treat, it can leave your stomach feeling heavy and digestion taking its sweet time. Fatty and fried food can trigger acidity, bloating and even disrupt your sleep cycle. If you're looking for a more stomach-friendly approach, choose brunch parties over elaborate dinners. Your tummy and your sleep schedule will thank you for the thoughtful adjustment.

No nicotine:

The harmful effects of smoking make an incredibly long list, and one of the bullet points of that list is the worsening of insomnia. Smoking before bedtime can cause the release of nicotine, a stimulant that does not allow you to fall asleep quickly. If you're still in the process of quitting, you can try meditation exercises to help yourself relax.