Life lessons and Productivity

4 Bad Habits Don’t Do Before Sleep.

The quality of your sleep matters your day.

Have you ever wonder why you feel so lazy to leave the bed every morning and don’t feel well when you need to wake you early?

If you have these following 4 habits, it will impact the quality of your night and cause you these mentioned feelings when you wake up.

So, try to avoid these bad habits to have a night of better sleep and get more energy the next day.


Don’t use the phone (or electric devices) one hour before sleep

Do you have the habit to scroll the social media page until you go to sleep or feel tired and fall sleep?

This is a habit that many of my friends do, and they consider this action as normal because we are living in the 21st century when most of us are using social media to connect with each other and doing a lot of things on it.

And many of them say that because they face difficulty falling into sleep, and try to watch Youtube, scroll Facebook, Insta, or Tiktok to make them feel tired and being sleepy. Are you also face with the same issue? And use the same way as they do?


If you said YES, please stop doing it.

Because when you think that scroll your social media or watch TV until your brain be exhausted and fall to sleep, it is a not good way to protect your brain health — Following the study from the “Sleep Foundation

Your brain needs to relax in a natural way to get the best recovery instead of being exhausted and then be recovered during the night.

Don’t believe me? Let try to leave your smartphone or laptop for 1 hour before you sleep tonight, and also don’t use any other electronic devices to entertain instead. And let feel how you will be in the next morning?

I’m sure with you 99% that you will feel fresher, more energy compares to your normal day. And 1% if you still facing the same feeling, let check habit number 3 if you are in this case, or because you are worried about something that makes it hard to sleep well.

2. Don’t eat a heavy meal after 7 p.m

To change this bad habit will require a lot of effort, especially for people who have a busy social life and usually have late dinner. But if you want to sleep better and don’t get overweight, try to limit the number of times you eat later than 7 p.m in a week.

The reason here is when you eat later than 7 p.m, your body needs at least 3–4 hours to consume the heavy meal. And it will come to around 10 or 11 p.m that you start to feel comfortable to sleep.

And if you say like, I still can sleep well if I eat after 7 p.m and go to sleep around 9 or 10 p.m.

YES! This is a good time to fall into sleep, but your heavy meal still hasn’t been consumed fully yet.

And do you want to get more belly fat or you want to have a good looking body? Your choice will decide your result.

3. Don’t sleep late

As I also mentioned in the first habit, 1% who also feel tired after wake up even they didn’t use the smartphone or electric devices one hour before sleeping comes from the reason


So why sleep late can impact your mood and feeling?

The reason is, your body needs to be recovered after a working day, and the best time for it to recreate the energy is the evening, during the time you sleep, especially from 12 to 2 a.m during its 4 periods of sleeping.

But if you go to sleep late around 12 a.m or 1 a.m, your body can not work effectively in recreating the energy during this time. Because after going to bed, your body needs at least 1 to 2 hours before achieving its maximum recreated energy level.

Therefore, the best time for you to go to sleep should be around 9–11 p.m, later than that will not good for your body.

4. Don’t drink caffeine

This is for around 90% of people will feel hard to fall into sleep after drink caffeine in the late afternoon or evening.

For some, around 10%, they still can sleep very well, as I used to.

But this is very rare and will not good for a long time if you keep drinking in this way.

Instead of drinking coffee, energy drink, or tea in the evening; let try by drinking a cup of hot milk 1 hour before going to sleep. It will help you to fall into sleep easier and give you more nutrition and energy for your body for the next day.

In sum

These 4 bad habits will be a good start for you to stop to get a night of better sleep and being more energetic in the morning time when you remove all of them out of your daily habits.

Let try it out for 1 day, then two days,…until a week and tell me how do you feel after trying to avoid these bad habits.

And when you can practice a new thing for 2 months, it will become your new habit. So why not choose to practice a good habit for 8 weeks to have a healthy body, right?

At 7.00 p.m (GMT+7) daily — I will share with you a piece of content that I love to learn about business and personal finance.

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store