Many people use high-quality mattresses from well-known brands like Tempur-Pedic, Saatva, Sleep Number, Serta, and Essentia. But that may not ensure a good night’s sleep. That’s probably because they have a few unhealthy pre-bedtime routines that not only prevent quality sleep but also adversely affect their physical health, mood, and social life. Here, we’ve listed five habits one must steer clear of before bedtime for a restful sleep on a comfy mattress:

Late-evening exercise
Regular exercise helps us stay fit, but indulging in this activity an hour before going to bed can be problematic. Heightened heart rate and a boost in energy levels may prevent you from falling asleep. According to studies, the best time to exercise is three to four hours before bedtime. A rise in body temperature during a workout followed by its natural drop will help you fall asleep for the required amount of time. Studies also suggest taking a hot bath before bed to increase blood flow and decrease your core temperature when you need to sleep.

Screen time
You might enjoy watching something on your phone, laptop, or TV before bed. Sadly, the screens of these devices emit blue light that can be bad for your eyes. When this light touches your retina, it restricts the production of melatonin in the body—a hormone that regulates sleep. Low levels of melatonin in the body may obstruct your ability to sleep, forcing you to be drowsy and less energetic the next day. Instead of using an electronic device, experts recommend practicing activities like meditation, reading, or stretching.

Sleeping earlier than usual
Several individuals have fluctuating sleep cycles throughout the week, resulting in “social jet lag.” As the name suggests, this phenomenon causes a person to feel the exhaustion that is much akin to jet lag. Such a problem is more common in teenagers who sleep and wake up late on quite a regular basis. Those who alter their routine will find it difficult to stay focused on days when they need to wake up early. So, setting a fixed sleep schedule will ensure good sleep hygiene.

Skipping dinner
We all know that going to sleep on a full stomach is unhealthy, but not eating at all can also affect your sleep pattern. The lack of a proper meal can cause major fluctuations in blood sugar and insulin levels. Such a factor may restrict your ability to fall or stay asleep. Having a light dinner or a teaspoon of raw honey helps regulate your blood sugar levels and promotes better sleep.

Having caffeinated drinks before bed
Caffeine present like coffee and tea can boost your energy levels when you need it. But having even a cup of any such beverage before bed is a bad idea. Since this stimulant increases your energy levels, it will affect your ability to sleep. You’re better off keeping these drinks for the morning to keep other severe health problems at bay.