A couple days ago I sent you an email asking for your personal “sleep routine” and I got a TON of responses.
So first off, thank you for that.
After going through all the responses a few typical answers began to emerge… and I hear these from my own patients as well.
- Caffeine too close to bedtime: This one is a no-brainer but you’d be surprised how many responses I’ve received from people who drink coffee, soda or are eating a chocolatey dessert right before bed. To tell you the truth, I’m fine with coffee and chocolate in moderation. They’re actually great antioxidants that I recommend… but never right before bed. Too much caffeine close to bed will sabotage your sleep and soda will simply kill you. So if you’re doing any of these three before bed remember: Coffee/Chocolate = early, Soda = never!
- Smoking before bed: Ok, aside from the obvious health risks… smoking, or any form of nicotine, before bed is horrible for your sleep. Just like caffeine, nicotine acts as a stimulant… which means it can keep you awake and wired all night. If you’re smoking or chewing tobacco I don’t have to tell you, you should quit all together. But short of that, you should at least cut back as much as possible before bedtime.
- Electronics in bed: This is a big one. Checking your phone, computer or even watching TV in bed is a known sleep killer. It’s actually been scientifically proven… The Mayo Clinic found that bright-light diodes that light up devices like smart phones, computers and TVs significantly impede the secretion of melatonin—the hormone that regulates your sleep-wake cycles. So if you’re in bed, turn off the Judge Judy and no checking emails. I know it can be hard (I’m guilty of this one too!) but give it a try and I guarantee you’ll see a difference in your sleep.
But as bad as these examples are, there’s still one more that tops them all!
I’m going to be revealing the No. 1 WORST THING YOU CAN DO BEFORE BED during my Perfect Sleep Summit on Tuesday, March 13th at 3pm sharp.
On that note, make sure you are prepared.
On March 13th, you will want to be at your computer by 2:45pm (EDT)—giving you some time to set up and to be prepared to take notes.
Try to shut out all distractions. We are going to cover a lot of ground, and I don’t want you to miss a second of it.
Thanks again for registering and I look forward to talking with you more on Tuesday!
All the best,
Dr. Fred Pescatore