by Chris Admin

Your behaviors during the day and especially before you go to bed, have a major impact on the quality of your sleep. These behaviors can attribute to a good nights sleep or a sleeplessness.

What you eat, drink and what medications you take can all have an effect on your sleep. How you choose to spend your time in the evening can greatly impact your sleep. If you are currently suffering from irritable or sleeplessness nights, just know that a few minor adjustments can help correct that for you.

There is a term often used in the world of ‘sleep’ called ‘Sleep Hygiene’. This term refers to a series of sleep habits that are healthy and can greatly improve someone’s quality of sleep. Those who struggle with insomnia, sleep hygiene is incredibly important. Addressing the thoughts and behaviors that cause disruption in your sleep, will not only help you sleep better, but it will help you feel more relaxed throughout the day.

Below you will find some healthy sleep habits. Take these healthy sleep habits into consideration and you certainly find that your quality of sleep improves. If your sleep does not improve, it is always best to consult with your doctor.


  1. Don’t go to bed if you are not tired or sleepy.
  2. Turn off all electronic devices, phones, tablets, TV’s, etc., at least a half hour before bed time.
  3. Do not eat large meals before bed. If you must eat prior to bedtime, you should choose a light, healthy snack. Popcorn is a great choice!
  4. Create a healthy and relaxing bedtime routine.
  5. Do not consume alcohol prior to bedtime.
  6. Don’t drink a lot of fluids before you go to bed.
  7. Maintain a healthy diet and exercise regularly.
  8. If after 20-minutes you do not fall asleep, get out of bed and perform some light stretches and breathing exercises. Do NOT use electronics.
  9. Use your bed for sleep and love making only.
  10. Choose a bedtime that will allow you at least 7 to 8 hours of sleep.
  11. Do not ingest caffeine during afternoon or evening hours.
  12. Try to maintain a schedule. Go to bed and get up at the same time every day, even on the weekends.


1. Alcohol

You may think that having an alcoholic drink before bed will relax you, however, it actually has the opposite effect on the body and can seriously disrupt your sleep. The body metabolizes alcohol very fast and this forces your body to awaken when the effects of the alcohol wear off. Many studies have shown that drinking alcohol prior to bed will increase the likelihood that you wake up throughout the night.

2. Chocolate

Chocolate has caffeine and ingesting caffeine prior to bedtime is a big no-no. If you are a chocolate fan, just know that dark chocolate has more caffeine than regular milk chocolate.

3. Energy Drinks

This is sort of a no brainer. Energy drinks are jam packed with high sugar and caffeine contents. Energy drinks are designed to give the body an instant boost of energy and this is not what you want prior to falling asleep for the night. If you do drink energy drinks, it’s best to not drink them in the afternoon or evening time.

4. Foods With High Sugar Content

You most certainly want to avoid foods that have high sugar contents prior to bedtime. When you eat high sugar foods, it causes your blood sugar levels to spike very high, before they crash. These fluctuating blood sugar levels can cause the body to awake throughout the night.

5. Onions

Acid reflux is the last thing you want while lying in bed and that is exactly what you will have if you consume onions prior to falling asleep. As onions move through the body they produce gas, which can put pressure inside of your stomach and force acids from the stomach into the esophagus. This can happen with both raw onions and cooked onions.

6. Tomatoes

Just like onions, tomatoes are very acidic and can cause serious acid reflux when consumed prior to bedtime.

7. Chips

Most potato chips are full of fat and with fat there is grease. When you consume greasy foods before bed, you are more prone to having nightmares throughout the night. In addition to nightmares, eating fatty and greasy foods before bed can cause delays in falling asleep. This is because those foods are harder to digest.

8. Dried Fruits

Dried fruit is high in fiber content. While good for you in moderation, you most certainly should not eat dried fruits before bedtime. The high fiber content can cause gassy issues and make you feel bloated while lying in bed. Dried fruits also have high sugar contents, and as we have learned, sugar is not something you want to consume prior to going to bed.