Top 5 habits that ruin sleep

If you’re struggling with sleep, it might be time to ditch some harmful habits that often lead to insomnia. Dr. Karan Raj shared his insights with 5.1 million followers on TikTok, and many users were surprised to learn how often they themselves contributed to their sleep issues.

Eating Two Hours Before Bed

This is bad news for those who love midnight snacks. The expert advises going to bed only after at least two hours have passed since your last meal. Dr. Raj explains that it takes about 90 minutes for 50% of the stomach’s contents to empty into the small intestine.

The more food in your stomach, the higher the likelihood of acid reflux, which can obviously disrupt sleep. As Mr. Raj notes in the Daily Mail, ideally, you should wait 2-3 hours after a large meal before hitting the hay.

Drinking Water Before Bed

Drinking water before bed might be another habit to break for better sleep. It can increase the frequency of nighttime bathroom trips.

As Dr. Raj explains, when we sleep, our bodies increase the production of the hormone ADH, which helps retain water and suppresses the urge to urinate. If you drink a lot of water before bed, it can inhibit ADH production.

This is why people often wake up to use the bathroom, disrupting their sleep. Instead of drinking water at night, a better way to stay hydrated is to drink in the morning.

Sleeping in a Hot Room

Trying to fall asleep in the summer can be quite a challenge. Nights can be unbearable and sweaty, and high temperatures can throw off your sleep balance.

As Dr. Raj explains, our body temperature peaks around 7 PM. After that, it starts to drop, making us feel sleepier. Additionally, melatonin production increases.

Therefore, our bodies need to cool down to fall asleep faster. Dark, quiet, cool, and comfortable bedrooms are synonymous with a good night’s sleep.

Consuming Alcohol Before Bed

Many people use alcohol as a sleep aid since it can be a powerful sedative. However, it’s well-known that alcoholic beverages can also disrupt REM sleep.

Dr. Raj explained that drinking alcohol before bed can intensify the suppression of REM sleep during its first two cycles. This sedative can quickly induce deep sleep.

However, as the night progresses, it can create an imbalance between slow-wave and REM sleep. As a result, this leads to shorter sleep duration and more frequent awakenings.

Thus, individuals who drink alcohol in the evening often experience insomnia symptoms and excessive daytime sleepiness. Therefore, Dr. Raj advises against consuming alcoholic beverages before bedtime.

Consuming Caffeine

Most people welcome caffeine as a helpful stimulant that makes them feel more alert. While caffeinated drinks can contribute to a good and energetic morning, it’s best to avoid them in the evening, as they can disrupt sleep balance.

The maximum effect of caffeine occurs about an hour after consumption, reaching its peak in our bloodstream. After that, depending on an individual’s metabolism, it can take up to eight hours for it to leave the body.

Dr. Raj advises those looking to restore their sleep to avoid caffeine in the afternoon. The older we get, the longer it takes for this substance to exit our system due to a slowing metabolism.

Explaining the science behind this stimulant, Mr. Raj points out that adenosine is a molecule that makes us feel sleepy, and it binds to adenosine receptors.

Caffeine can block this binding. Therefore, it doesn’t actually make people more alert; it simply makes us less sleepy by preventing the accumulation of the sleep molecule. So, if you want to get a good night’s sleep, it’s best to skip that afternoon coffee.