Major Habits To Kick For A Good Night's Sleep

Don't Work In Bed

This one cannot be stressed enough: Don't work in bed! If there is anything causing an individual to have an irregular sleep schedule, it is probably this. The body's circadian rhythm works by understanding patterns. One of those patterns is light, which is required for most kinds of work. According to researchers at Harvard Medical School, the presence of blue light inhibits the production of melatonin, one of the key chemicals in the body that tells it when it is time to sleep. In addition, if individuals work in the same place they sleep, it can cause debilitating stress, as unresolved tension and worry bubble to the forefront of their mind. All in all, while many do it, it is probably not a good idea to work from bed.

Don't Eat A Large Meal

One last thing: Don't eat a large meal before bed. Studies indicate eating later in the day can lead to a delayed DLMO, or dim-light melatonin onset. This means the body is producing melatonin later in the night and preventing the individual from sleeping. In addition, foods like citrus fruits, garlic, onions, and more are known to be associated with heartburn and acid reflux, which can also make it difficult to sleep. Experts agree it is probably best to avoid these foods close to bedtime. How much time should there be, then, before dinnertime and bedtime? According to neurologist and sleep medicine specialist Brandon Peters, it is probably best to wait around two to three hours. This gives the body time to digest the meal and settle down for the night.