Foam Blog

Falling asleep quickly may not be easy for everyone. In fact, despite tossing and turning in bed for hours, you might not be able to fall asleep at all. There are many things you can do to fall asleep more easily. But what shouldn't you do?

There are many factors that prevent you from falling asleep. Perhaps some of your habits are preventing you from falling asleep quickly. Let's discuss what you shouldn't do before going to sleep.

Increasing Room Temperature

Our body temperature while awake is much higher than when we're sleeping. In other words, our body becomes cooler during sleep. Therefore, sleeping in a cool room is one of the preparatory factors for sleep. The complete opposite – a hot room – is one of the biggest obstacles to falling asleep.

Consuming Caffeine

Caffeine is an organic compound with many benefits. Since caffeine is a great tool for staying awake, consuming it close to bedtime is not logical at all.

Many of us know that coffee contains caffeine. But is caffeine only found in coffee?

No; tea, cocoa and chocolate, energy drinks, cola, and other carbonated beverages also contain caffeine. Therefore, you should avoid consuming these foods before bedtime.

Eating Spicy and Fatty Foods

All foods consumed close to bedtime can disturb you during sleep. They can even directly make it difficult to fall asleep. Actually, nighttime snacking negatively affects your health in many ways. Still, especially spicy and excessively fatty foods eaten before bed can turn your sleep into hell.

Additionally, consuming excessively spicy and fatty foods can cause many discomforts such as acid reflux. Therefore, your body needs time to digest the food you eat. Since leaving digestion to sleep time is not a healthy idea, it's recommended that you consume your last meal at least 3 hours before bedtime.

This way, you can have a much more comfortable sleep with a stomach that has completed digestion. Remember, the body is in a basal state during sleep, meaning all organs use minimum energy. This is natural, and forcing your stomach to digest while sleeping negatively affects your health in many ways.

You can prefer sleep-promoting foods like milk before bedtime. This way, you balance your dropping blood sugar and encourage your body to release sleep hormones.

Consuming Excessive Fluids

Consuming plenty of fluids is certainly a great thing, and you generally hear experts say this frequently. But is this the case before bedtime too?

Actually no, consuming plenty of fluids before bedtime will naturally cause your sleep to be interrupted. In fact, if you're someone who has trouble falling asleep, this situation is like torture. Therefore, make sure you get enough fluids during the day and avoid fluid consumption before bedtime.

Exposure to Blue Light

Digital screens emit blue light. Blue light slows down and even prevents the secretion of melatonin, our sleep hormone. Especially since spending time with phones is a habit for many of us, insomnia problems have become widespread. The real reason for this is that many people like to spend time on their phones before bedtime.