There are so many factors that contribute to a good night’s sleep. Everything from Daylight Saving Time to our mattress can affect how we sleep. Once you reach a certain age, you also may have trouble sleeping and even experience bouts of insomnia. Ultimately, poor sleep can affect your health, performance at work, and so much more.
Naplab is sharing information on how to get a good night’s sleep, and these tips benefit those in midlife. These seemingly innocent routines—from how we set up our bedrooms to what we eat or drink—can have an unseen impact on our sleep quality. Sleep experts at Naplab take a closer look at what experts say you should avoid to get your best night’s sleep.
Here’s what women over 40 should avoid before bed, but this list is helpful for all adults.
Working in Bed – A Productivity Killer for Both Work and Sleep
Remote work has brought laptops, notebooks, and even coffee into the bedroom. But many don’t realize that blending workspace with sleep space can significantly disrupt your mind’s ability to relax. The brain associates your bed with rest, but when used as an office, it no longer sends those clear sleep signals, making it harder to fall and stay asleep. For a quality night’s rest, experts recommend creating a designated workspace outside the bedroom to reinforce the bed as a place solely for sleep.
Watch the Temperature – Skip the Steaming Hot Bath or Drink Before Bed
While a hot bath or drink before bed can seem relaxing, it may do more harm than good. The body needs to cool down slightly to prepare for sleep, and overly warm baths or drinks can disrupt this natural drop in temperature, signaling your body to stay alert. A warm (but not hot) bath about an hour before bed is ideal if you’re aiming to unwind without impacting your sleep.
[ Read: Perimenopause: Cooling Sheets & Pillow from Verlo Mattress ]
Don’t Sleep on Your Stomach – It’s Hard on Your Back and Neck
Many Americans find comfort in sleeping on their stomachs, yet this is one of the worst positions for spinal alignment. Stomach sleeping stresses the neck and back, increasing the risk of waking up with stiffness or discomfort. For better-supported sleep, try shifting to your back or side. This promotes a natural curve in the spine, reducing tension and allowing for a more restful night.
Avoid “Doom Scrolling” – The Screen Trap That Keeps You Awake
Scrolling on your smartphone before bed might feel like a harmless wind-down activity, but it’s one of the biggest culprits for disturbed sleep. The blue light reduces melatonin production, and the mental stimulation from social media or email can keep your brain wired. If winding down with reading is a must, opt for a physical book rather than a screen, and aim to set the phone aside at least an hour before bed.
Midnight Snacking – Avoid Sugary or Heavy Foods Before Bed
Many people reach for a snack before bed to avoid feeling hungry, but eating late at night can disrupt digestion and lead to acid reflux, especially for those who sleep on their backs. Foods high in sugar can also spike energy levels, making relaxing harder. Light snacks, like a small portion of almonds or a banana, are better choices for keeping hunger at bay without compromising sleep.
With a few simple changes, restful sleep can be within reach. Establishing a calming pre-sleep routine, choosing a healthy sleep position, and avoiding subtle sleep disruptors can make a noticeable difference.
What do you think about this list of what women over 40 should avoid before going to bed? Let me know in the comments.
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