Want to Be More Productive Throughout the Workday? Experts Say to Avoid These 3 Things Before Bed

Have you ever experienced brain fog after not sleeping well the night before? Next thing you know, you are having a busy workday, and you can’t focus and you feel irritable. Plus, your muscles are tired even though you haven’t exercised. You’re not alone. According to the CDC, around 39 percent of American adults report they don’t get enough sleep, or less than seven hours each day. 

The truth is that your last hour before bed might be the most important hour of your day. A poor sleep routine will sabotage a good night’s sleep and a productive workday. A positive routine, on the other hand, will ensure quality rest and help you wake up refreshed. Here are three things experts agree are guaranteed to reduce the quality of your sleep at night and negatively affective your energy. 

1. Scrolling through social media 

It might seem relaxing to scroll through your social media accounts before bed. Studies show, however, that the blue light from your phone, computer, or TV can make your brain think it’s daytime. In response, your body will delay the melatonin it needs to rest and enter REM (rapid eye movement) sleep.  

REM sleep is where the magic happens. This is when your brain naturally “cleans house,” remembering, processing emotions, and becoming creative. Instead of doom scrolling social media, try reading a book, listening to a podcast or soothing music, or doing a little light stretching. 

2. Drinking alcohol 

You might think that alcohol will help you relax and sleep better. In the short term, it might help you fall asleep. However, the moment your body processes the alcohol, your body’s natural sleep cycle is disrupted, especially REM sleep (the most restorative state of rest when you dream). When there is alcohol in your system, your REM sleep is broken. The quality of your sleep is disturbed, which leaves you waking up feeling groggy instead of refreshed. 

3. Eating a large meal or processed snack

Your body naturally slows down in preparation for sleep. Digestion is a major part of that process. Eating a late-night snack or meal is likely to hinder you from resting well. Processed snacks and high-fat or high-sugar foods are guaranteed to spike and crash your blood sugar, which will wake you up in the middle of the night.  

Eating a large meal in general makes your digestive system work harder, and at nighttime, your body should be slowing down. This prevents you from relaxing and resting. You should stop eating three hours before bed. If you’re hungry, keep it light—a small snack, some fruit, or a protein-rich yogurt. 

Getting high-quality, deep, restorative sleep is the best thing you can do for yourself to have a productive and healthy day. Eliminate these three nighttime mistakes from your sleep routine and your sleep quality will immediately improve. You’ll have the energy, alertness, and positive attitude you need to make your day great. 

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