The Do's and Don'ts of Sleeping Well

There are many things people should probably do to improve their overall sleep quality. There are just as many things, however, that should probably be avoided because they can lead to a lousy night's sleep. If improving overall sleep quality is a priority, consider following the do's and don'ts of sleeping well.

DON'T consume any drinks too close to bedtime.

Consuming drinks too close to bedtime can lead to an increase in nighttime bathroom visits. This is especially true when drinking caffeinated beverages before bed.

DO use the bathroom right before going to bed.

Using the facilities right before bed will help empty the system, making it less likely that a trip to the bathroom will be required during the night, so this won't cause a disturbance.

DON'T stare at bright screens in the hour leading up to bedtime.

Staring at bright screens inhibits the body's production of the sleep hormone melatonin, which can make it harder to fall asleep.

DO try to make the area you sleep in sufficiently dark.

Darkness sends a signal to the brain that it's time to sleep. If fully darkening the sleeping area isn't possible, try wearing a sleeping mask to block any unwanted light.

DON'T exercise immediately before going to bed.

Exercising releases adrenaline and norepinephrine, which can keep us awake until our hormone levels drop back down.

DO exercise on a regular basis.

Regular exercise relieves built-up muscle tension, which can help with feeling more relaxed later when going to bed.