Sleep deprivation can create havoc on your mental and physical well-being. Some people struggle to get sufficient sleep due to sleep disorders. Meanwhile, some may have trouble sleeping due to a worn-out mattress, watching television until late, or using a smartphone before bedtime. As a result, people may not be as productive in the morning. If you want to doze off quickly and have a sound sleep every night, avoid these five things:

Avoid using digital devices
Exposure to bright screens, such as television, smartphones, laptops, and tablets just before bed can make it difficult to fall asleep. The light emitted from these digital screens prevents the brain from releasing melatonin. This hormone helps the body relax, which, in turn, allows you to fall and stay asleep. Avoid any screen time at least one or two hours before going to bed. It might be tempting to check text messages, work emails, or make a call, but all these activities can sabotage your sleep. Even a quick check can stimulate the brain and make you alert. Also, if you see something that upsets you and causes stress and anxiety, it can leave you staring at the ceiling for hours. Instead, choose calming activities such as reading a book or practicing meditation to help you wind down before sleeping.

Avoid exercising in the evenings
You might think that exercising in the evening will drain you of energy and make it easier to fall asleep. But the reality is that exercising close to bedtime can impact your sleep schedule negatively. Working out in the evenings may make you feel energetic and increase your heart rate. This will make it difficult for your body and mind to settle down and prevent you from falling asleep and sleeping through the night. Exercising also raises your core body temperature, and you will naturally find it harder to fall asleep. Although working out is good for the body and mind, you need to maintain the timing and intensity so that it does not impact your sleep. It is recommended to finish your workout at least three hours before you plan to go to bed. Also, instead of intense workout activities, you may want to try a gentle yoga routine before bedtime, which will help improve sleep quality.

Avoid consuming large meals or going to bed hungry
Going to sleep after eating a large meal can be stressful for your digestive system and can worsen the quality and duration of sleep. Large, heavy meals can also contribute to acid reflux and heartburn in people, which can make it harder to sleep comfortably and keep you awake at night. For this reason, it is best to finish eating meals two to three hours before bedtime; this will allow your system to digest food. Similarly, not eating anything can also prevent you from falling asleep. Even if you fall asleep, there is a good chance you might feel hunger pangs that may wake you up. Also, going to bed on an empty stomach can cause your insulin levels to drop, leaving you tired and exhausted in the morning. One of the best things to do is avoid going to bed hungry or too full for optimal sleep.

Avoid drinking too much water

For good health, it is important to stay hydrated but drinking too much water just before bedtime is not a good idea. Waking up in the middle of the night to urinate can impact your sleep quality. Also, there is no guarantee that you will fall asleep immediately after waking up. Limiting water intake before bedtime is one of the things you should do for better sleep. Moreover, ensure you are drinking plenty of water throughout the day to meet your hydration needs. Also, head to the washroom before going to bed, even if you do not feel the need, so that you can have uninterrupted sleep.

Avoid sleeping on an old or worn-out mattress
Even after following the above steps, if you still feel like you are unable to get enough sleep, it is time you turn your attention to your mattress. A supportive bed plays a big role in providing a comfortable and sound sleep. The mattress you use to sleep on can greatly impact your sleep quality. Mattresses have a lifespan, and if you are using a mattress that is too old or is not providing you with the right support, it can ruin your sleep. The best thing to do is invest in a mattress ideal for your body and sleeping needs. A mattress can also contribute to sweating, preventing you from getting good sleep. You can fix this by opting for bed sheets made from fabrics that keep you from overheating at night.

If you’re unsure about which mattress you should go for, you can check out reviews online. Additionally, many companies have flexible return policies, so you can test out which one you like before committing to it.

With just a few changes, you can improve your sleep and feel fresh and energized in the morning. In addition to avoiding the above five things, you should establish a relaxing bedtime routine and stick to it. This way, you will get the most out of your bedtime.