6 Things to Avoid Before Bed, For a Good Night’s Sleep

6 Things to Avoid Before Bed, For a Good Night’s Sleep

by | Apr 7, 2014 | Emotional Health, Family Health, Lifestyle, Sleep, Stress | 0 comments

If you feel energetic at night, take ages to fall asleep, wake up in the middle of night, or wake up feeling tired, your sleep habits need help asap. Start by avoiding these 6 common things that you may not realize are affecting your sleep quality. Though some of these things are healthy for you, they are best avoided in the hours leading up to bedtime.

1/ Vigorous exercise

You body naturally releases catabolic (break-down) hormones in the morning to enable you to stay alert and work hard. So the first half of the day is best for exercising. These hormones slowly decrease after midday and are replaced by anabolic (build-up) hormones which enable you to rest and repair while you sleep.

If you exercise vigorously in the late afternoon or evening, your hormonal system will be disrupted so that even when you are sleeping, your body’s system’s are not resting and repairing – which is the whole point of sleep! Make an effort to change your exercise schedule so you are not doing a hard workout late in the day.

Sex is an exception to this rule, as the hormones that are released from sexual activity can actually aid sleep. Woohoo!

2/ Stressful TV shows and movies

Your mind has such a powerful influence on your body that even if you are laying down motionless, your body will respond to stressful situations – even TV plots – by releasing those catabolic hormones again. TV shows and movies full of violence, murder, arguments and suspense can get your pulse racing, even when you don’t feel emotionally affected by it. And then once again, your body is in stress mode while you’re sleeping!

Though it’s best to turn off the TV well before bedtime, if you’re going to watch something in the evening, keep it comic or light. This is also why it’s best to ‘never go to bed mad’. Calmly resolving stressful fights before going to bed will make all the difference in your sleep.

3/ Food that is hard for you to digest

Normally, digestion processes are greatly slowed during sleep so your body can put it’s efforts toward growing and repairing other areas of the body. To ensure this growing and repairing (the point of sleep) takes place each night, avoid eating any foods before bed that require great digestive effort.



Sugar and junk food should be an obvious no-no before bed, but there are also many primal foods that can require lots of digestive work. This usually includes meats, and for some people may also include raw vegetables, nuts, grains, and dairy. Better choices are light soups, low-sugar fruits like berries, and avocado. If you have regular digestive problems, it’s best to avoid eating anything for 1-2 hours before bed.

4/ Cacao

Speaking of eating before bed, if you’ve been indulging in paleo and primal style desserts, you’ve probably discovered cacao. We surely enjoy raw cacao chocolate bars from time to time, and got addicted to raw cacao avocado mousse as an evening snack. However, cacao contains a compound called Theobromine, which is a strong stimulant and was used by the Spanish to keep their armies going while conquering Central and South America. Therefore, it will also keep you up at night, or keep your body’s system’s up at night when you think they are sleeping with you. Best to avoid cacao several hours before bed, or for the second half of the day if your sleep needs serious help.

5/ Caffeine – it’s not just in coffee

And while we’re talking about stimulants, be aware that even if you’ve wisened up to not having coffee late in the day, there are also caffeine and other natural stimulants in black tea, jasmine tea, chai tea, and green tea. Avoid any of these drinks several hours before bed. Good naturally caffeine-free alternatives are herbal teas (like peppermint, ginger, chamomile, etc.), dandelion root tea (which resembles coffee) and Rooibos tea.

Having said that, if you’re prone to waking up in the middle of the night to go pee, it’s best to not drink any liquids for at least 3 hours before bed!

6/ Computers & Mobile Phone

The blue light emitted from your computer and phone screen is also present in morning light. So when you are staring at those screens before bed, your body thinks it’s morning and starts releasing wake up hormones, which also suppresses the release of sleep hormones like melatonin.

You may have heard this one a lot lately, but it’s a hard habit to break in our internet addicted world, so even we need to constantly remind ourselves and each other to turn off the screens before bed.

Set yourself an electronic curfew alarm two hours before your bedtime, and plan for other activities instead. If you make it a rule to avoid electronics before bed, you will have more time for reading, meditating, a relaxing stress session, or having sex – all which will encourage sleep.

Apply these rules to your kids too

If you are struggling to get your child to go to sleep and not wake up at night, look at some of these same six factors. Are they watching dramatic shows, playing violent video games, or using a computer at night? Are they having stressful arguments with you about dinner and bedtime? Are you trying to ‘tire them out’ with lots of physical activity at night? Which is in fact just stimulating them more? Are they going to bed right after a huge meal? Are they having any stimulant drinks at night?

Focus on avoiding these 6 things in the hours before bedtime, and you may be amazed at how well you and your family sleep!

Other sleep articles by Primal Health:
Are Your Daily Habits Affecting Your Sleep Quality? Take the Quiz.
How My Body Swelled Up From Sleep Stress

Have you had problems getting quality sleep? What have you tried to improve your sleep?

6 Things to Avoid Before Bed, For a Good Night’s Sleep – April 2014

Related Posts

Keto Reboot by Pruvit – No chewing food for 60 hours?!

60 hours without food all in aiding the process of ‘autophagy’. Brad’ account of the experience using the Pruvit Keto Reboot Kit to enhance the effects.

Pruvit Keto OS Pro – 1 Month Experiment

Brad’s 1 Month Experiment with Pruvit’s Keto OS Pro hybrid protein powder containing Exogenous Ketones, Amino Acids and MCT.

Ketosis in 59min Using Keto OS by Pruvit

This is a summary of the last 16 months since Keto OS came into Brad’s life. His experiment and personal results, customer results examples and feedback, and how you can try it out yourself.

My Ugly Rosacea Face Rash – Learnings PART 2

This is a continuation and update from my first article about The...

Shed Bodyfat and Increase Your Energy! – Keto Os and Ketosis

If you want to shed or shred bodyfat and increase energy like never before, check out this experiment that I’m doing and join me!

The Effects of Magnesium and Calcium on Blood Quality After Beer and Coffee

This is the most amazing supplement I’ve ever come across. Natural ingredients, safe to use every day and so damn effective in what it does so quickly! Check it out!

How Meditation Improves Your Blood Quality

See how a simple 5 minute meditation improves the blood quality of Brad and his friend Maz Compton, measured using Dark Field Microscopy.

How Milk Became So Dangerous

The conflicting information is driving us all mad!! On the one hand we hear: Milk Does a Body Good!. It’s essential for calcium requirements, Vitamin D, strong bones and healthy children. On the other hand we hear: Milk causes mucus. It leads to lactose intolerance and ear infections. It’s too fatty. It contains Bovine Growth Hormone. Our societal response to this confusion is low-fat milk, skim milk, no-fat milk, soy milk, rice milk, almond milk, oat milk, organic milk, BGH-free milk, no milk. Just more confusion. So what’s gone wrong and where do we go from here?

How My Body Swelled Up From Sleep Stress

Do you get back pain? Headaches and migraines? Skin problems? Weight gain? Weight loss? Funky inflammation to all parts of your body? Don’t ignore your body – listen to it! It’s telling you something.

Is Biodynamic Organic Wine Healthier? – Part 2

Ross McDonald from Macquaridale Biodynamic Wines in Australia’s Hunter Valley wine region, explains the difference between commercial, organic and biodynamic wines.

Parasites 101

Don’t freak out, but you should know it’s very possible that you have a parasite. You may only think of parasites as something that gives you diarrhea on holiday in a tropical third-world country, but actually, parasites are just as rampant in the Western world, and are related to illness and disease of ALL kinds. Yes, even we, your gurus for all things Primal, have both had parasites that have significantly affected our health.

POOP: What To Do if You Don’t Have At Least One a Day

In a perfectly primal world where our bodies thrive in pristine health, this is something that comes as naturally as breathing, and we wouldn’t ever have to think about it. But today, millions of people develop disease which often starts from not doing this incredibly important daily ritual: pooping.

Primal Cleanse

Primal Cleanse

Blog Categories

Pruvit Keto Reboot – 60 Hours

Pruvit Keto Reboot

Ketosis, Ketosis and Keto OS!

Ketosis in 30min!

Community

Related Results

Offers from the CHEK Community