Many individuals find themselves tossing and turning at night, unable to drift off into a peaceful slumber. The root cause of these sleepless nights can often be traced back to certain habits or behaviors we engage in right before bedtime. Poor sleep hygiene can impact your overall health, mood, well-being, and quality of life.
Poor sleep can affect your energy levels, leaving you tired and lethargic throughout the day. It also affects your ability to think clearly and remember things and causes irritability and emotional imbalance. Regular sleep disruptions can weaken the immune system, making it easier to get sick and increasing the risk of chronic illnesses like obesity, diabetes, and cardiovascular disease.
In this post, we’ll delve into some key things not to do before bed, provide tips for improving sleep health, and talk about using aromatherapy products like Sabai arom’s lavender pillow spray to help promote better sleep.
Things Not To Do Before Bed
Understanding what affects our sleep, or lack thereof, is the first step in improving our nighttime routines. Here are some activities to avoid:
Eating a Heavy Meal
Frequently eating large or spicy meals right before bedtime can lead to discomfort and indigestion, affecting the quality of your sleep. Therefore, eat your dinner at least two to three hours before going to bed.
That late afternoon coffee might seem harmless, but caffeine blocks sleep-inducing adenosine, making you feel more alert and awake for hours past your usual bedtime.
Working on the Bed
Transforming your bed into your work desk might seem efficient, but associating it with work can make it harder for your brain to relax and fall asleep.
Using Gadgets While in Bed
Directly related to the previous point, gadgets emit blue light, which tricks our brains into thinking it’s daytime. This reduces melatonin, the hormone that controls the wake-sleep cycle and makes sleep more elusive.
Doing Heavy Exercise
Fitness is vital, but engaging in intense workouts too close to bedtime can elevate your heart rate and body temperature, interfering with the body’s natural wind-down process.
Creating a Sleep-conducive Environment
Once we know what habits cause our sleep disturbances, we can take proactive steps to ensure a better night’s rest.
Create a Restful Space
Your bedroom should be a sanctuary for rest. Think dark, cool, and quiet. Consider using blackout curtains, a sleep mask, earplugs, or a white noise machine.
Find Relaxing Activities
Whether reading a book, meditating, doing deep breathing exercises, or drinking hot tea, find what calms your mind and include it in your bedtime routine.
Take a Warm Bath
The rise and subsequent fall in body temperature after a warm bath can help induce feelings of drowsiness, making it easier for you to fall asleep.
Discover the Power of Aromatherapy
Aromatherapy can work wonders to promote better sleep. Sabai arom offers premium essential oils known to promote relaxation and improve sleep quality. Products such as our Sleep Well Pillow Mist can also enhance your sleep environment. This delightful mist contains essential oils such as lavender, ylang-ylang, and chamomile to soothe the mind and body, while eucalyptus improves breathing, and bergamot and sweet orange promote mental clarity and positive energy.
A quick spray on your pillow or bed linens before bedtime creates a gentle mist, helping you drift off effortlessly into a restful slumber and leaving you rejuvenated and energized the following day.
We often underestimate the impact of our pre-bedtime activities on our sleep quality. By avoiding the things you should not do before bed and embracing Sabai arom’s aromatherapy products, getting a restful sleep every night is possible.
Improve sleep quality with Sabai arom’s range of soothing and relaxing essential oil products. For more information and product recommendations, visit our Facebook page.