Things You Should Never Do Before Bed

5. Using Alcohol as a Sleep Aid

While a nightcap might seem like a good way to unwind, using alcohol as a sleep aid can backfire. Initially, alcohol may help you fall asleep faster, but it disrupts the sleep cycle, particularly the REM stage, which is crucial for restorative sleep. As the body metabolizes alcohol, it can cause frequent awakenings and a restless night. Additionally, alcohol can exacerbate sleep apnea and other breathing disorders. To improve sleep quality, limit alcohol consumption in the evening and explore other relaxation techniques, such as meditation or gentle stretching, to prepare your body for sleep.

6. Stress and Overthinking

Lying in bed with a racing mind is a common issue that can prevent you from drifting off to sleep. Stress and overthinking can activate the body's stress response, releasing cortisol, a hormone that keeps you alert. This can create a vicious cycle where stress leads to poor sleep, which in turn exacerbates stress. To break this cycle, develop a calming pre-sleep routine that includes activities like journaling, deep breathing exercises, or listening to soothing music. These practices can help clear your mind of the day's worries and prepare your body for a more restful night's sleep.