If you ask people what they’d like to do before bed, you might hear answers such as meditate or read a book. But in reality, texting, playing games, or working is becoming more prevalent by the year, to the probable detriment of sleep quality.[1]
Aside from fiendishly typing and checking social media, are there any other activities you should avoid in order to get a sound night’s sleep?
Eating right before bed is often targeted as a sleep killer. But the evidence is more nuanced; in some people, consuming small amounts of food, such as a glass of milk or a small snack, can benefit sleep.[2] Nighttime exercise is another frowned-upon activity, yet a recent trial[3] and survey[4] evidence has shown a potential benefit on sleep.
As it stands, excess light exposure is more likely to hurt your sleep than your choice of pre-bed activities. The bright lights of a gym will have this effect, as will using a tablet or any other blue light-emitting device.[5][6]
References
- ^Whipps J, Byra M, Gerow KG, Hill Guseman EEvaluation of Nighttime Media Use and Sleep Patterns in First-semester College StudentsAm J Health Behav.(2018 May 1)
- ^Kinsey AW, Ormsbee MJThe health impact of nighttime eating: old and new perspectivesNutrients.(2015 Apr 9)
- ^Flausino NH, Da Silva Prado JM, de Queiroz SS, Tufik S, de Mello MTPhysical exercise performed before bedtime improves the sleep pattern of healthy young good sleepersPsychophysiology.(2012 Feb)
- ^Buman MP, Phillips BA, Youngstedt SD, Kline CE, Hirshkowitz MDoes nighttime exercise really disturb sleep? Results from the 2013 National Sleep Foundation Sleep in America PollSleep Med.(2014 Jul)
- ^Grønli J, Byrkjedal IK, Bjorvatn B, Nødtvedt Ø, Hamre B, Pallesen SReading from an iPad or from a book in bed: the impact on human sleep. A randomized controlled crossover trialSleep Med.(2016 May)
- ^Chang AM, Aeschbach D, Duffy JF, Czeisler CAEvening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertnessProc Natl Acad Sci U S A.(2015 Jan 27)