Quality sleep is essential for everyone. A good night’s sleep keeps you refreshed the next day. Unfortunately, many just can’t fall asleep even after sleeping on some of the best mattresses like T empur-Pedic, Saatva, Sleep Number, Serta Mattress, or Essentia Mattress . They remain awake and restless in bed for hours. There are some habits before bedtime that prevent them from falling asleep quickly. Here are five things to avoid before bed for better sleep:

Having a heavy dinner
Trying to sleep right after having a heavy dinner can be challenging. Firstly, the feeling of fullness won’t let you sleep, and secondly, the meal will make you feel slightly energized for at least another hour. Besides, it’s not healthy to go to bed right after dinner. Activities like cleaning up the kitchen and going for a light stroll, anything that keeps you a bit active, can help.

Eating fatty foods
Some may like to indulge in snacks after dinner, but that hampers quality sleep. Avoid having chips, nachos, or desserts right before bed. Instead, eat fruits like kiwi, pineapple, cherries, oranges, bananas, and avocados; these aid in better sleep. Also, avoid fried foods for dinner as they make you feel full and may interfere with the digestive system. All these factors can keep you up for longer, hampering both quality and quantity of sleep.

Staring at the screen
Unwinding with light comedy or a favorite series before bed has become the norm. But it’s among the most vital things to avoid before bed for better sleep. A slight adjustment to the screen time could be rewarding. Avoid watching anything right before going to bed, and instead, try to read. Continue reading a book you had started, or pick a new one. Regardless of what you choose, reading is any day better than watching TV right before bed.

Working out after 6 in the evening
Any workout like yoga, Pilates, cycling, running, or jogging can help with quality sleep. If you have lost touch, start with a 15-minute workout and gradually increase the time. But it’s essential to work out at the beginning of the day. It will give you an energy boost, making your day productive. This habit will also compel you to wake up early and get an excellent start. All these factors combined contribute to easy and quality sleep. Working out closer to bedtime will make you feel energized and delay the snooze time.

Having too much caffeine
Avoid having coffee, tea, or any caffeinated product right before bedtime. The ideal cut-off time for caffeine is an hour after lunch, around 2 pm. Caffeine in chocolates and certain beverages can keep you up for hours, delaying the snooze time. This is especially crucial for people who intake caffeine on an occasional basis.

If getting sound sleep at night is challenging, note these things to avoid before bed for better sleep. Your sleep cycle will improve over the weeks, and you’ll also be rewarded with quality rest. In addition, it will provide other health benefits.

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People who experience continued acid reflux often have severe symptoms like heartburn at night. This can cause the patient to wake up with bouts of coughing, chest pains, and at times even because of a choking feeling. Some might even experience radiating pains in the shoulders, neck, arms, back, and jaw. Similarly, poor and decreased sleep can increase the frequency and severity of heartburn and other acid reflux symptoms.