5 Things to Avoid to Improve Sleep Quality

Nowadays a lot of people have trouble sleeping. The modern world and the newest tech innovations are starting to occupy most of our lives. We don't spend as much time outside or with our friends and families as we did before.

The results of this new way of life are becoming very visible. A recent study showed that more than 1.2 billion people worldwide have a variety of sleep issues that are either related to sleep deprivation or some health disorders.

We are here to help you learn some tips and tricks and improve the quality of your sleep to finally feel full of energy and ready for new adventures!

  1. Avoid Acidic and Spicy Food

Eating acidic or spicy food less than 2-3 hours before bedtime can cause digestion problems, heartburn, or acid reflux.
Acid reflux happens when the contents of your stomach flow backward up towards the esophagus and throat. It takes between three to four hours for your stomach to empty out, so when you lie down after a big meal, your stomach is still full of acidic mixture and that's when acid reflux happens. Acid reflux is not only unpleasant, but it can also be harmful to your health. 

Our advice for your dinner would be:

  • Try not to eat less than three hours before going to bed.

  • Make your dinner smaller and lighter.

  • Set a snacking cut-off time.



  1. Avoid Caffeine

Caffeine is called the most popular drug in the world. Almost everyone consumes it every day since it’s present in coffee, tea, cocoa, chocolate, most soft drinks, and some drugs.
Caffeine is a stimulant, and we usually take it in the morning to boost our alertness and during the day to stay awake. Even though caffeinated beverages can't replace sleep, consuming them can make us temporarily feel more alert and full of energy. 
However, keep in mind that drinking coffee after 3 pm can prevent your body from entering deep sleep stages, and resulting in you being groggy and sleepy the next day.

  1. Avoid Sugary Drinks

Sugary (or fizzy) drinks are linked to bad sleep quality. Consuming them shortly before your bedtime may shorten your sleep and worsen your nighttime heartburn symptoms.

  1. Avoid Alcohol and Cigarettes

You may think that drinking a glass of wine after a hard day at work can't be a bad thing. However, the truth is that drinking alcohol before bedtime can suppress the REM stage of your sleep, which is the most important for feeling energized.
Cigarettes have a stimulating effect on your brain, so during the night, your body can go through withdrawal pangs.

  1. Hot Shower and Sauna

When it's time to sleep, our body naturally decreases its temperature. However, when we take a hot shower or go to a sauna right before our bedtime, we artificially raise the body temperature, signalizing it's still not time for sleep.

Bottom Line
Sleep is extremely important along with proper nutrition and exercise. We shouldn't take it for granted, harming our health. Try following some of these suggestions and enjoy your good quality sleep!

Find out more with this infographic at: https://disturbmenot.co/stats-and-facts-about-sleep-infographic/

About the author -
Mira Rakicevic, Sleep Expert: Before I started working as a sleep expert, I always envied people who were passionate about their jobs. Now I finally have an opportunity to do something I truly enjoy, and no, I can’t sleep at work! 😊 For me, it’s definitely as good as it gets—as I spend a considerable amount of time lying down on various mattresses, testing sleeping products, and reviewing them to help guide you to your ideal sleeping situation. Plus, I work tightly with other sleep experts and doctors to provide you with valuable information and helpful advice about sleep.