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How to fall asleep despite being sick?

Sleep During Illness
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Imagine being extremely sick but unable to fall asleep? That sounds like a nightmare in itself, right? You are dead tired and all you wish for is a good night of sleep to feel better, but you just don’t seem to be able to fall asleep. Rather than that, all you do is tossing in your bed until sunrise, which does nothing to improve your condition. Which is why it is of the utmost important for you to find ways to fall asleep fast and properly despite being sick, so that you make sure to avoid dealing with insomnia during winter when you might catch a cold.

If you are struggling to fall asleep because of heartburn, you should learn about the best adjustable beds available for combating acid reflux. If acid reflux isn’t your problem, keep reading to learn about other other illnesses that can affect your sleep.

As soon as your immune system weakens a little bit, your whole body feels itchy and almost bothersome. This is true whether you’re a child or an adult. Especially when you lay down in order to sleep, your head feels fuzzy, your nose becomes stuffy, your throat muscles get swollen and you feel unbearably hot and uncomfortable. That in itself exceedingly hinders the quality of your sleep, hence why it is crucial for you to find ways to fall asleep fast despite the illness. Particularly since sleep is one of the most important things your immune system requires to strengthen itself and more generally your entire body.

Moreover, if you have noticed, usually, when you’re sick, it’s not just falling asleep that becomes hard to achieve, but it is also staying asleep throughout the whole night despite being ill. You definitely have experienced waking up several times a night to blow your nose or drink some water because of how sick you feel, which effectively throws your sleep off balance. 

So because falling asleep and staying so despite you being sick is so important for your immune system, we have found some ways for you to achieve that which hopefully will properly shut down all of your worries about not getting the sleep you need whenever you catch a nasty cold in winter.

Make your room more humid

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As we have evoked earlier, you definitely don’t want to wake up in the middle of the night with a dry mouth and throat, desperately looking for a glass of water to hydrate yourself, right?
Not only that, but you also for sure don’t want to get even more infections due to your sinuses that get too dry because of the winter air.

Well, in order to prevent and avoid that, you need to make sure to sleep in a humid room. You can for instance get yourself a humidifier that will enable you to breathe better without necessarily making your sinuses dry. Look for essential oils that are good for your throat and let the humid air help you heal while you sleep.
If you don’t really feel like investing some money in an entire humidifier, you could always try to increase the humidity in your room by putting some bowls of water everywhere in your house. You could also try hanging one or more wet towels in your bedroom so that once the water turns into vapor, the moisture contained in the air adds up.

Who would say no to a hot bath anyway?

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You know how uncomfortable you feel when you are sick? Your whole body is aching and it feels like you have pulled all of your muscles, right? So when you get into bed and try to sleep, you have such a hard time doing so as everything hurts.
If you want to feel better, then take a hot bath. A steamy bath will soothe down your muscles and make them less sore. It will as well make you more drowsy, and less cold, which will tremendously help with your sleep. Funnily enough, not only will you feel relaxed after the bath, but you also will feel tired and sleepy, which is exactly what you want.

And of course, before getting out of the bathroom, make sure to clear out your nostrils well so that you have no problem breathing while asleep.

Chicken soup makes miracles

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Another grandma recipe.

You probably have always been fed chicken soup back when you were a kid and you caught a cold. It is no wonder that that seems to have its own benefits on your body’s condition as it has been discovered that chicken soup contained many anti-inflammatories. Anti-inflammatories reduce infections and improve your immune system, helping it to get rid of the illness faster.

So now, if you want to sleep better and you are anxious because you caught a cold, no worries! All you have to do is make yourself some chicken soup – it doesn’t have to be some sort of delicacy, even bought soup is good enough for you to feel better, and eat it before going to bed!

No more sore throat

Grandma recipe, yet highly effective.
If your throat feels too sore, try gargling some solution of diluted salt in warm water the way you would with a mouthwash. Do it 4 to 5 times in a row and each time you will do it, you will feel your throat getting slightly better, which will help you fall asleep faster and easier.

You can also try gargling a solution of diluted apple cider vinegar in water but make sure to spit it out! Remember, this is especially important during a cold winter where you’re really vulnerable for developing a sore throat.

Don’t lay down completely

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No, this isn’t a joke, not laying down your whole body is actually a good way for you to sleep more comfortably despite being sick. It is because that way, as your muscles get a bit more contracted, especially the muscles in your throat, it becomes much easier for you to breathe. All you have to do is elevating your head while the rest of your body lays down. You can do that either by putting some extra pillows under your head, or, if that is too uncomfortable for you, you can get yourself and adjustable bed and adjust it to the position that suits you the most.

If you are interested in adjustable beds, we have talked plenty about them on our website. You can for instance check our article called « the pros and cons of adjustable beds »  in order to see if those fit your expectations and taste or not.

Medicine was invented to help you feel better

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If you really can’t stand the pain that comes with a cold, then don’t hesitate to take some medicine. It will not make the sickness go faster, that is true, but it will definitely make it more bearable.

If it is your stuffy nose and your headache that you can’t stand, then try taking anything containing paracetamol, as that will for sure relieve the pain and make you sleepier.
If it is your throat that is bothering you, then look for some syrup that will soothe it and make it less painful.

Of course, if you are not sure what to take, call your doctor and ask for their advice, they are here for that.

Doing so, you will be able to guarantee yourself the sleep you want and you need to feel better.

How to manage your sleep during winter

Sleep During Winter
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Winter comes with not only lower temperatures, but also with a whole lot of changes that leave their own impact on our habits, especially our sleeping ones. 

So how to cope with the dryness and the cold that perturb your sleep? Keep on reading to find some answers!

A warm bed means a warm and peaceful night

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The more sheets and blankets, the better! If you’re the proud owner of an adjustable bed like the Prodigy 2.0, you need to make sure that your bed seems inviting and warm so that you set the mood for sleep as soon as possible.

In order to make your both fluffier and more breathable, try putting blankets one over another instead of covering yourself with only one big and large-sized blanket. That way, if you ever happen to feel too warm at some point during the night, you could always get rid of one or two layers.
Just like we said in our article about sleep and summer, try going for linen sheets rather than synthetic ones, as those first ones are much more breathable which is essential for keeping your body temperature under control. For winter, you can also choose sheets or blankets made out of cotton or even bamboo. Just make sure that the first sheets directly in contact with your body are soft and not scratchy.

Of course, it is impossible to talk about warmth in bed without evoking heating pads as those are highly effective, and fortunately cheap! If you want something more sophisticated, you could always invest in electric blankets which will help you effectively beat the cold weather.

A warm body means an even more peaceful night

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Nightfall should mean it is time for your daily hot cup of your favorite beverage (which doesn’t contain caffeine!) during winter. Not only does it help you get warm, but it also makes your brain realize that it is time to get ready for sleep. This will no doubt put you on track for deep sleep and sweet dreams. People usually advice:

  • Hot decaffeinated tea with honey as it helps soothing down your mind and your body
  • Hot lemon water as it warms your throat and your whole core
  • Hot cup of milk, preferably with honey
  • Coffee is not advisable unless it’s decaffeinated

Related Reading: Best and Worst Drinks for Sleep

To get your body warmer, you can also choose to wear several layers of clothing in order to keep the warmth inside and not let it get away from your body. Of course, don’t forget the cozy socks as those will make you feel all fluffy and comfy but also much warmer!

Last but not least, remember you could always ask your partner for some cuddles to keep each others warm at night!

Your house too has to stay warm!

Not just your bed and your body, but your whole house has to stay warm too in order for you to sleep better.
There are many ways for you to make sure that you will come back to warmth and not a stinging cold.

If you don’t want to waste too much money on heating while still respecting the environment, then try purchasing an electric thermostat that you can set by yourself. You could for example choose to keep your house warm only when you are inside and not in bed yet as your sheets and blankets will do their part of the job to keep you warm enough throughout the night. You could also get try to find ways to keep the cold, dry air out of your house by covering all of your windows and isolating your walls from the outside. Putting thick tape all around your windows is a good way to block freezing air from coming inside. You can also put tower under your doors and windows for the same effect. Moreover, if you really don’t feel like the temperature inside your house is rising, maybe opening your oven while it is turned on may heat up the air a little bit. Of course, if you want to try this tip, then make sure you will switch off the oven before you go to bed. And last but not least, let’s not forget about the miracles caused by space heaters as these can warm you up instantly as soon as you switch them on. And while it is true that they are quite useless when it comes to heating up the whole house, they stay remain very effective when it about getting your own space warmer – for instance near your bed.

Avoid catching colds!

There is no need to explain how it is more likely for you to catch a cold during winter than during the other seasons; people who have the flu tend to transmit it more easily as skin contacts between people increase during cold season.
And that actually may hinder the quality of your sleep, as when you are sick, you tend to lose some hours of sleep.

That is why you need to make sure you keep your immune system in check in order to avoid catching colds, so that you can be assured that you won’t have to deal with any type of sleep deprivation because of some illness.

Stay healthy

How can we forget about the whole « stay healthy » speech when we are talking about sleep?
During winter, we all tend to get lazy as we don’t feel like leaving the warmth of our house to go for a run or for a short walk. But you have to remember that it is essential for you to get your blood flowing in your body if you want to sleep well. If you really cannot stand the cold, sign up for some indoor activities so that you can exercise without having to fight off the freezing air. Even some work out sessions in your own house during your free time can have amazing benefits on your body.

Besides, winter makes you also sort of neglect your eating habits. You either loose appetite because of the cold, or eat much more than usual to fight off your low moods or to heat up your body. Nevertheless, make sure to stay away from alcoholic drinks and heavy, greasy meals that will badly affect your sleep.

Replace dryness with humidity

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The dryness brought by winter usually leads to many negative effects on your body: your skin is either painfully crackling or just straight up itchy, your hair condition is catastrophic, and all you feel like doing is getting out of your freezing body. On top of that, dry air also affects your throat and nose as your vessels clog up and your muscles become swollen, thus causing you to snore and making it harder for you to breathe comfortably, which worsens your sleep.

That is why it is necessary for you to humidify the air you sleep in. You can for instance get yourself a humidifier from a store or a pharmacy. Try leaving it overnight as well as during daytime when you are not home so that your house stays humid.

If you don’t wanna spend money on a humidifier, you could always try making your own by hanging wet towels or putting cups and bowls of water all around the house. Basically, just try putting as much water as possible indoors. Another way to do that could be by not closing the door of your bathroom when showering so that the humidity isn’t stuck in the bathroom only.

Get Enough Light

As we have talked about keeping your immune system in check before, it is essential to mention the importance of sunlight in this section. You may not know it, but getting your body exposed to sunlight is necessary for you to get the amount of vitamin D you need. Vitamin D helps strengthening your immune system and staying in a positive mood. So if you feel like you are not getting the sun exposure you need, make sure you get out for some time during the day and spend some minutes or even hours outside, basking in light. That way, you will find yourself feeling happy rather than gloomy at the end of the day, which enables you to sleep faster and much more comfortably.

Get yourself the right mattress

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If you keep on tossing on your bed, trying to find the right position to fall asleep but unable to do so, then you might think about changing your mattress. Even the best memory foam mattresses are often forgotten once they are bought, when in reality, they play a huge part in the quality of your sleep. Try to see if your mattress is too hard or too lumpy, and get yourself the mattress you feel the best sleeping on. If you are not low on budget, you could choose to invest some money into an adjustable bed and the proper mattress that comes with it in order to allow yourself to find the best position to sleep in. We have talked plenty about adjustable beds before, you can always check our other articles regarding them.

Want to know more about dreams?

All about sleep and dreams
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Today, we are back to talking about dreams! On a precedent article, we have written plenty about our dreams’ different characteristics and now we are back with many more of them!It is known that the more you know about your dreams and the more you get to learn about yourself, and obviously the more you get to know how to balance your life in order to sleep better!

Dreams are a vast subject. Indecipherable for some, words of the subconscious for others and revealers of the true inner self. Basically, few people know what they are talking about. So, as we are nice people, we took the time to delve into every corner of the world’s biggest encyclopedia, the internet, so you can sleep smarter tonight.

You dream on average 100 minutes per night

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Obviously, the frequency of dreams is determined exclusively by the memory that you keep. Overall, one person would average 4 to 6 dreams per night for a cumulative duration of 100 minutes. What’s interesting is that the further you get into the night, the longer the dreams go. Thus, from ten minutes for the first dream, we move to a good thirty minutes for your final one!

You are paralyzed during your dreams

No, you have not suddenly become paraplegic, do not worry. The phenomenon is called sleep paralysis and occurs more or less every night. This paralysis is muscular and takes place during the paradoxical sleep phase. Nothing works properly except respiratory muscles, blood circulation and your eyes. It’s a little unsettling and almost scary, but without this paralysis, the sleeper would imitate in the real world the movements he performs during his dreams, which could endanger him or even awaken him. Our brain is quite smart, isn’t it? Thinking about all the eventualities!

Recommended Reading: How to prevent nightmares from disturbing your sleep

You forget 90% of your dreams

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As you know, dreams are very futile in the sense that they belong to that part of your routine you pay no attention to, mechanically performing the tasks your are set to perform. Like the shower you take, toast you grill, your brain does not consider this information of paramount importance. Rather, your brain prefers to erase them very quickly, so as not to be congested. It will prefer to keep in memory everything that relates to your deepest desires. Who talked about having cheated with the neighbor’s wife? Whatever happens, within five minutes of waking up, half is forgotten. We even end up forgetting over 90% of our dreams 10 minutes after waking up. However, it is possible to partially remember dreams when waking during the paradoxical sleep phase.

You spend six years of your life dreaming

More like six years in a parallel world. When we told you that you were elsewhere, in the moon, we were not necessarily making fun of you or joking, eh. When you think about it, that basically means that there are six years that we have forgotten, since we hardly remember them.

Some people do not dream in colors

12% of the population would dream exclusively in black and white. It’s a bit confusing when you know that colors have an importance, perhaps relative, in the interpretation of dreams. Their presence would thus indicate the strength of the feelings and the vivid imagination of the dreamer. When dreams take place in black and white, they to convey a more intellectual or nostalgic aspect of them. After movies, author’s dreams.

You can not dream and snore at the same time

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If the person you have next to you is snoring at night, you can be sure that they are not dreaming, since dreaming and snoring are simply incompatible. We do not know why, but this is what is said on the internet. You might want to look more into it if you truly want to understand the why of it.

Blind people are able to dream too

It sounds all stupid, but it is. Even our blind friends have dreams, but there characteristics depend on the conditions and the gravity of those people’s situation. Those who are born blind never dream of pictures, never. Their dreams are expressed by sounds, tastes, smells and other tactile sensations. Those who have become blind in the long run, on the other hand, continue to dream in pictures, although the other senses may be more and more present.

Babies never dream

Contrary to popular belief, newborns do not dream like children, who spend much more time in their dreamworlds than adults do. Babies, when they do not have to deal with teeth growth, spend half of their sleeping time recording and writing in their brains all the novelties of the day. This is even what would explain the different face facial expressions like the smiles or the cries while they are asleep.

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Only people you know are physically in your dreams

Your dreams are obviously a matter of images first and foremost. Thus, it is impossible for us to create a face of any stranger during our sleep. Only the people that you know or that you already visualized and thus met have faces during your sleep. It is thus no wonder that you find yourself dreaming of the nosy old man who spends his day at home down the street.

Animals also dream

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Just like humans, animals also have a paradoxical phase of sleep, which is necessary for dreaming. This phase, would last 200 minutes for cats or for dogs, against a hundred minutes for humans. For birds, it would only be a few seconds. Which is quite normal when you consider how small their skull and thus their brain is. If their dreams are certainly not as advanced as ours, us humans, they exist and allow them to create memories. This is valid only in all warm-blooded animals. Snakes and other reptiles do not have the ability to do this.

Sleeping hacks for summer

sleeping hacks for summer
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Summer is just around the corner and these sleeping hacks can come really handy during the next couple of months! If you are one of those people who don’t have the luck to possess AC at home where it is stifling hot, here are some hacks for you to cool your body down and get a comfortable night of sleep despite the heat.

The very first factor you need to think about when it comes to the quality of your sleep is the temperature of your room as well as the temperature of your body. It has been discovered that a good night of sleep requires a cool room and a cooler body. However, with the heatwave currently striking the whole world, you can see how hard it is to have these two conditions checked.

Remember, if you’re struggling to fall asleep during the hot months, you may not need complex solutions like ASMR. Instead a simple air conditioner might be able to help you out with great success.

What happens is that when your core temperature rises because of the heat, your body clock gets disturbed, which in turn messes up your sleep. That is why it is not unusual to find more and more people dealing with sleepless nights in summer. Usually, the first solution that would come to mind is to turn on the air conditioner. However, with how expensive AC is, not everyone has the luxury to cool down their room with such developed technology. Furthermore, many disadvantages of AC have been showing up lately, like the skin or respiratory issues air conditioning may cause.

Which means that if you need new ways apart from AC to handle the heat and to get the amount of sleep you need, here are some hacks for you.

Drink water

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This one will forever be at the top of every list, as staying hydrated is the very first step towards a more controlled body temperature. It is hard for your body to go through the various steps to regulate your body temperature at night if it hadn’t got the water it needs.

All you have to do is to drink eight glasses of water or 2L throughout the day. However, make sure not to drink water before getting in bed as you may wake up in the middle of the night to go to the bathroom.

Treat yourself with an adjustable bed

Leggett and Platt Prodigy 2.0 ReviewThis sleeping hack is guaranteed to help you fall asleep whether you’re having sleeping difficulties during summertime or winter. An adjustable bed like the Prodigy 2.0 is highly recommended if you can spare the cash.

Try ice packs!

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Ice packs are very common among athletes but also among non athletic people as they are very helpful with soothing injuries. But mind you, they are not used only for that. Ice packs are actually very effective to cool your core temperature down in summer, just like hot water bottles are used to keep you warm during winter.

If you get yourself a bottle of iced water into bed, it will keep you cool the whole night.

And of course, if you are by any way worried about getting your sheets wet, you can always use spare sheets to wrap it in them, or simply a towel.

It is by no way easy to deal with the heat brought upon us by summer. Especially since things are getting worse with climate change, lately. But if you try out some of the tips we’re listing on here, you’ll realize you won’t have to worry much about losing your sleep because of the heat.

Related Reading: Best and Worst Drinks for Sleep

Linen is what you should go for!

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Just like adjustable beds, linen sheets are necessary for you if you wish for a quality sleep. So don’t hesitate to invest in some linen sheets as well as an adjustable bed if you haven’t done so yet! They will allow you to feel much more comfortable, especially since they are very smooth and allow your whole body to « breathe ».

Unlike the synthetic ones, sheets made out of linen hardly ever feel heavy on your body. You don’t feel like you are getting bruises when sleeping out of their harsh fabric, and they don’t stick to your body during summer as they stay dry.

The « Egyptian method »

This one is quite tricky but extremely useful. All you have to do is to wet your sheets or a large towel and cover yourself with it. Of course, if you don’t want to get water everywhere, you can put them on top of a dry towel that could absorb the excessive water. You can also try to hook the wet towel right in front of your window or a fan so that humid and cool air is blown into your bedroom, effectively cooling down the whole room.


If you really can’t afford AC, or if you simply don’t want to invest in it, you can try buying fans. Not only are they less expensive, but they also are highly effective to cool your room down during summer.

There are two types of fans we will view in here:

  • Box fans:
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The thing is that, rather than using it as a way to move around the air in the room to create sensations of coolness, you can use it as a way to get all the hot air out of your room. All you have to do is to turn it the opposite way so that it gets the hot air from the room and blows it outside, thus lowering your room’s temperature.

  • Ceiling fans:

Since we are already talking about fans, let’s see the benefits of ceiling fans.

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Naturally, those are the most effective ones, and if you really do possess a ceiling fan, then you don’t have to worry about summer heat. However, did you know that there was another way to use your ceiling fan? A way that may be much more effective that how you are used to using it?

All you have to do is to change the setting of the fan so that it blows the hot air out of where you sleep.

Put your sheets in a freezer!

Once again, this one has the same concept as the Egyptian method. This tip consists in freezing –literally – your sheets until you are ready to go to bed. If you are feeling too hot, then laying down covered by frozen sheets will definitely cool you down and make you fall asleep fast. The only problem is that throughout the night, the sheets may not stay frozen, but at least you will have quite effectively lowered your core temperature.

Choose the proper clothes

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You have talked countless times about how your body temperature has to be cool for you to sleep well. Naturally, that means that you have to be conscious about what you wear to bed, as it shouldn’t impact your body temperature. Meaning that you have to make sure to wear clothes that will allow the air to flow in and out rather than stay trapped between your clothes and your body, thus causing your core temperature to rise. Loose clothing is the go-to choice. But if you don’t possess those, you can always settle for shorts and cotton tops. And of course, if you don’t want to bother with any additional clothes on top of the already existing sheets, you can sleep naked — many people actually do that. It all depends on what you like and what makes you comfortable.

An alternative to AC

A bit like the Egyptian method, this one consists in putting some ice in a glass or in a bowl that you place in front of a fan. That way, the air blown by the fan will go through the ice, which will cool it down and make it fresher. It may sound exceedingly easy but surprisingly, it works.

« Cross breeze »

This one is called cross breeze because all you have to do is to make the paths of two « blocks » of air to cross. Technically, it just means that you have to place, for instance, a fan across your window so that the air that gets in gets mixed up with the air blown by the fan, thus creating a much cooler breeze. You can also do that by putting several fans in your room, which will cause the air to blend and cool down.

How can ASMR help you sleep better?

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You have probably experienced this before: Tingles at the back of your head, your limbs feeling lighter, a sensation of floating and of feeling free and at peace as if you were in deep meditation. It may be caused by soft whispers, cutting scissors, or turning pages of a book; all these can trigger such sensations in your brain and body.

But how does that happen? And does it only happen to you?
Well, you have to know that you aren’t the only one experiencing this. Many people have shared their own experiences regarding this phenomena nowadays called « ASMR » which stands for « Autonomous Sensory Meridian Response ». 

ASMR helps you deal with stress, relieve anxiety, and most importantly, it has been discovered that it allows you to fall asleep faster and better. 

Nowadays, ASMR has become more and more popular as many people have opened their own YouTube channel dedicated to ASMR and the community won’t stop growing. The said YouTubers who call themselves « ASMRtist » have been deeply exploring ASMR and its benefits, each of them coming up with new ways to achieve the best results, to which viewers react differently.

It has appeared that the tingling sensations didn’t happen to all the viewers, thus proving that ASMR doesn’t necessarily work for everyone, and when it does, it works differently. Those who do experience the tingles would comment on saying they would feel drowsy and sleepy fast, others would talk about how relaxed they would feel upon listening to the ASMR sounds, etc.

Out of the different ASMR sounds, perhaps the most popular ones are those made by tapping on objects like cups or wooden boxes, as well as whispers or random mouth sounds.

What are the sensations triggered by ASMR?

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At the same time mental and physical, ASMR is a series of sensations and feelings you experience upon hearing some specific sounds. It gets to the point where ASMR has its own symptoms, which can help you determine whether you have experienced it before or not. Some of these symptoms are divided into two categories: mental and physical symptoms.

Mentally wise, those usually satisfying feelings that help you fall asleep are:

  • Happiness
  • Feeling relaxed and comfortable as if you were sleeping on a sleep number bed
  • Calmness
  • Feeling drowsy and sleepy

Physically wise, those symptoms are equally as satisfying and are usually felt throughout your whole body, but mainly at your nape area as well as at your scalp and spine. Some of them are:

  • Goosebumps
  • Tingles
  • Your body temperature rising to a pleasant one
  • Butterflies in your belly

How does ASMR help you fall asleep?

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ASMR is still a fairly newly discovered phenomena, so there aren’t many explanations regarding the way it works, or why it leads to such results and sensations. Nonetheless, some scientists have been exposing the theory that ASMR triggers parts of our brain responsible for our relationships and bonds, as deep as those may go such as filial or brotherly bonds. It is because ASMR usually is based on sounds related to gentleness, cautiousness and care. Hence why those areas of the brain are activated.
Actually, some tests have been done on both animals and humans, and studies showed that those activities and actions related to bonding and human (or beyond) interactions tend to trigger the production of many feel-good hormones such as the hormones we have talked about before in our article about the hormones involved in sleep.
So basically, ASMR can help you fall asleep by stimulating the production and activity of hormones such as:

  • Oxytocin: This is the hormone responsible for your body to get loose and to feel relaxed and comfortable.  It is one of the main hormones released by your body to get you ready for bed. It is also responsible for making you trust others and the universe more easily, thus effectively reducing your feelings of fear and anxiety, which helps you sleep better. Furthermore, it also makes you much more receptive to endorphin, which is another hormone released when listening to ASMR sounds. And finally, it makes you release more serotonin, another hormone promoting sleep.
  • Endorphin: Endorphins are the hormones that make your body feel all tingly and send shivers down your spine. They increase your feelings of contentment and happiness, typically by triggering the production of dopamine.
  • Serotonin: Serotonin is a hormone produced by your body near bedtime to get you ready for a full night of sleep. It highly promotes satisfaction and contentment, which makes you feel drowsy and relaxed very easily. It is the main hormone responsible for raising your mood, and as you already know, what’s better than sleeping in a good mood to have a relaxing night?
  • Dopamine: Finally, the last main hormone released thanks to ASMR is dopamine. It is known for being responsible for happiness and contentment which is why it usually is the main cause for addiction. Dopamine also helps your body release more endorphins.

Ways to experience ASMR

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If you have issues with sleeping and you are trying to find a way to fall asleep faster, then ASMR may be a good solution to go to.
You can achieve the results you are seeking either through external or internal stimuli.

 Though the easiest way may be for you to go through YouTube ASMR channels to find what is good for you, you should now that during your days, it isn’t rare for you to experience ASMR experiences and sensations.
As we stated previously, there are different types of ASMR, and depending on who you are, you will react differently to each type. It is thus up to you to find what works best for you as in what makes you fall asleep the fastest.

Some of the ASMR triggers are:

  • Whispers
  • Mouth sounds like sucking, licking
  • Low talking
  • Light tapping or nail scratching
  • Chewing and eating
  • Sounds of fire and nature

Funnily enough, ASMR sensations aren’t only triggered by sounds, but by touches and pictures as well. For instance:

  • Neat hand-writing
  • Eye contact
  • Some hand movements
  • Soft textures like blankets or some pets’ fur
  • Playing with hair
  • Massage

It is quite obvious to see, through this list, that what ASMR triggers have in common is that sense of repeated gentleness and softness. As your brain unconsciously feels like you are being cared for and in security, it makes you feel much better about yourself and about where you are, which in turn helps your body relax, ready for sleep.

Meditation and sleep

meditation and sleep
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Because the quality of your sleep isn’t the best, you probably feel exhausted during your day. You feel like you lose more and more energy throughout the day, and regardless of how tired you happen to be, every night, you still find yourself struggling with sleep.

And you are in a vicious cycle where your mood, motivation, energy levels and productivity decrease to their lowest point. You are more stressed out than ever, and you just feel completely helpless and lost. Even your skin has begun to look horrible.

When you don’t treat your sleep disorders and try to overcome them, you end up having to deal with more health issues such as weight gain, poor memory skills, uncontrollable emotions and so on. So if you want to avoid such things to happen to you, you need to make sure that your sleeping schedule is fixed and well respected.

There are fortunately many ways that can help you get your sleep under control once again, without needing to take any pills or consulting any doctor.

One of the best ways is meditation, especially meditation for sleep. It is highly effective, and is 100% natural and medication-free.

Scientists have recently been doing many researches regarding the benefits of meditation on sleep, and here are some ways meditation actually helps you fall asleep faster and improve the quality of your sleep:

Meditation helps producing the brain waves required for you to sleep

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If you think that the quality of your sleep isn’t at its best because you spend your nights tossing around on your bed, then it must be because of an excess of beta brain waves in your brain, which normally controls our consciousness when we are awake.
Those brain waves are activated when we start thinking and thus engaging a specific part of our brain responsible for alertness, anxiety, decision-making, etc. Overthinking and having negative thoughts while in bed is also a way to stimulate that part of your brain which causes the emission of beta brain waves which are usually not needed when you plan to sleep. That is how it becomes harder for you to fall asleep, as you get more and more anxious the more time passes.

Meditation is here to help you deal with those negative thoughts, as you learn how to prevent yourself from responding to them. What meditation does is that it makes your brain produce more alpha, theta and delta brain waves which are usually responsible for rest and relaxation, thus making it much easier for you to loosen up and fall asleep. Those brainwaves emitted while you meditate are a good way to neutralize the beta ones that keep you awake.

You don’t HAVE to always adopt the relatively uncomfortable meditation posture to be a good meditator. You can use any adjustable bed like the Glideaway Elevation adjustable bed that will help you stay upright and as long as you can keep your focus in one place, the seated position on your adjustable bed will do just fine.

Meditation teaches you how to shift your focus to the present moment

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How many times did you stay up all night worrying about all the tasks waiting to be done the following day, thinking and thinking about what you have to do and worrying about whether you will have enough time or whether you will succeed at everything or not?
That is something that happens to everyone, and, thankfully, it is actually okay and even normal to lose sleep over such things.

In this case, meditation helps you shift your focus back to the present moment instead of projecting yourself non-stop in the future. It makes you realize that what matters the most is what is happening now, and not what will happen after. What meditation does is that, with practice, it enables you to grow out of your space of worries and anxiety to one of calmness and peace, thus helping you to fall asleep faster than ever. You learn how to be aware of your thoughts, your feelings and your body. And that is how you become much more skilled at ignoring your thoughts, letting yourself fall asleep deeply.
Meditation at night, right before you go to bed, is one of the best ways to achieve a full night of quality sleep.

Meditation stimulates the production of melatonin

We have talked in a previous article of hours about the hormones involved in sleep, and we evoked and explored the role of melatonin. Basically, melatonin is a hormone produced by our pineal gland, responsible for our alertness during daytime and for the stability of our sleeping schedule.
Studies have shown that people who are used to meditating tend to produce much more melatonin when the night would approach, unlike those who didn’t meditate at all whose melatonin levels stayed low despite even after nightfall. So melatonin’s production was promoted by meditation.

Nevertheless, scientists still haven’t found an explanation to the relationship between melatonin levels and meditation, but regardless of that, it has been proved that meditating right before bed was a much better option to overcome sleeplessness than taking melatonin pills or any other type of sleeping medication.

Meditation makes you go through REM sleep more frequently than normal

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Sleeping a lot doesn’t necessarily mean sleeping well. So if you happen to be extremely tired and lacking energy throughout the day despite being convinced that you are getting the sleep you need just because you have been sleeping for 8 hours every night, then you may be deceptively wrong about the way you evaluate your sleep. The quality of your sleep is actually determined by the quality of your REM sleep.
During REM sleep, your brain emits waves like the ones it emits when you are awake and deeply engrossed in thoughts or any other mental activity; waves such as the alpha and theta ones, but also mainly the beta ones. That is REM sleep is often considered as that stage in your sleep where you dream. It is the last stage of sleep and each time it is interrupted, your whole sleep is messed up and turns out to be completely useless because you end up being tired and fatigued throughout the whole day.
This REM stage is launched thanks to an area of your brain responsible for the regulation of melatonin production. And what scientists have discovered was that this area was very stimulated by meditation. That explains why people who are used to meditating are very likely to dream a lot as they go through many REM stages, and thus have the best quality of sleep.

How to meditate?

If you have never meditated before, then don’t worry, there are many simple and easy meditating exercises for beginners to get you more and more familiar with meditation, while still benefiting from all its advantages.
The best way would be for you to go through guided meditation before sleep as all you have to do is to lay down and listen to the instructions given to you (preferably through your headphones) in order for you to practice mindfulness. That is actually a highly effective way for you to fall asleep while meditating and getting a good night of sleep. 

And the more you practice meditation, the more you will get used to it and the more you will master all the different tools you need for you to become good at meditating on your own, without the help of any book or audio guide, and that will be a sure and safe way for you to be sure of getting the sleep you need.

Things you should never do before bed

Things to avoid before bed
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On this website, we have mainly talked about common issues with sleep. We have listed explanations and reasons as to why they occur, we have shown how to deal with them in order to overcome them, but we’ve never ever really paid attention to how we can prevent such issues from happening to us.
In this article, we will mainly focus on the things you should never do before bed, in order to avoid having sleeping issues.

  • Drinking coffee

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Let’s start with the obvious.

It has been discovered that there are approximately 110 milligrams of caffeine in one cup of coffee, which is why one should not drink it before bed. Nevertheless, many people still enjoy taking their cup of a hot drink before going to bed, as a part of their routine. And even if that hot drink happens to be coffee, people still don’t realize that although they still don’t plan to sleep, that sole cup may disturb their whole sleeping schedules because of the caffeine it contains. That is because caffeine isn’t flushed out of the body before 12 hours after its consumption. Which means that even a cup of coffee drunk at lunch may hinder one’s sleep.

And curiously, studies have shown that even decaffeinated coffee isn’t that safe, in the sense that it has been found that some decaffeinated capsules still contained around 20 milligrams of caffeine, which of course may disturb one’s sleep. However, there exist some brands of decaffeinated coffee which, despite containing a little bit of caffeine, are composed of valerian as well, which is a herb used to treat insomnia.

  • Texting a friend or a family member

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Whenever you feel like texting a friend, a family member or joining a conversation in a group chat before or even when you are in bed, then think twice. You probably think that texting instead of making a phone call is less likely to make you lose sleep, but that is just a myth. You have to know that the mere fact of having your phone near your bed when you’re sleeping is enough to disturb your sleep as you keep expecting texts and replies.

Actually, a study has shown that around 10% of teenagers wake up every night in the middle of their sleep because of a phone call or a text.

The best way to deal with this would be to turn off your phone when you get in bed. You should make sure that your kids don’t use their phones before sleep, because as we’ve highlighted in the past, sleep is really important to young children.

  • Drinking water right before bed

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You have to pay attention to the words « right before » because that’s the most important. Of course, drinking water is essential for your body and your brain. But you have to restrict it to daytime and make sure to get yourself the amount of water you need hours before bed. Otherwise, if you drink water before going to bed, you may wake up in the middle of the night, needing to urinate, which disturbs your sleep.

  • Exercising immediately before bed

Just like drinking water, even if it sounds counter-intuitive, you shouldn’t exercise right before bed. 

It is of course good to do so during daytime, but not when you’re going to sleep. It is because when you move your body to exercise, your brain releases endorphins and just basically all those hormones responsible for lifting up your mood and making you hyper. Your heartbeat increases and that is how you become much more alert and awoken, thus not being able to fall asleep.

Remember, exercising doesn’t necessarily have to be doing 10 jumping jacks, even exerting yourself by simple actions like making the bed before you jump on bed can potentially delay you falling asleep.

  • Arguing with someone

Even if it has been discovered that feeling angry is good for your health, if you don’t deal with it the way you should, then that may badly affect your mental health and that may endanger your relationships.
When you have an argument with someone before you go to bed, then your whole mind gets focused on either fighting or closing off, which obviously hinders the quality of your sleep. Besides, as your blood pressure increases with anger, that makes it more likely for you to wake up in the middle of the night in a very bad mood, your sleep thus completely disturbed.

For this reason, some scientists advise to keep arguments out of the bedroom and dedicate the bedroom for sleeping and relaxing only. Even if you argue outside the bedroom before you go to bed, the bad temper can really mess with your sleep hormones.

  • Eating chocolate

We have talked about it before already, but you should note that aside from coffee and tea, another way to consume caffeine is through chocolate, in particular dark chocolate. And even more than that, but all the people who are especially sensitive to caffeine should even avoid eating chocolate or coffee ice-cream as the little bit of caffeine it contains might perturb your sleep.

And not only caffeine, but studies have shown that chocolate contains theobromine as well, which is a stimulant that promotes sleeplessness and that also increases one’s heartbeat.

  • Checking your mails

When you use your phone or laptop to check your mails, the light emitted from those devices unfortunately hinder the quality of your sleep, as they either make you less sleepy, or make your sleep fitful and restless. There are also other issues related to checking your mails before going to bed or while being in bed. It is obvious that if you consult anything that has something to do with work will make you think or even overthink your work and what you have to do the day after, which may keep you awake for much longer than you expected. That is why it is strongly advised to not use your phone at all before you sleep. A poll has even shown that people who check their phone for work at night tend to feel more tired the day after.

  • Eating spicy food right before bed

If you eat too much before bed, then you will feel bloated which will make it very uncomfortable for you in bed to fall asleep. It is even worse if you have spicy or greasy food as these tend to cause acid reflux which will make it very uneasy for you to lay down to fall asleep. In this case, you would be very lucky if you had an adjustable bed as adjustable beds allow you to sleep in the position you want. That way, you could set your adjustable bed in a way that you wouldn’t have to lay down.

Scientists advise to eat your last meal of the day at least two hours before going to bed so that you have enough time to digest what you have eaten. Naturally, you should absolutely avoid late night snacks.

Instead of doing any of the above, what you should really do is to listen to some nice, calming sleep music. That is bound to help you relax and fall asleep like a baby!

Music and sleep

Sleep and music
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In a previous article of ours, we talked about sleep deprivation and about ways to cope with it, such as the use of adjustable beds or the consumption of specific food. But aside from what you taste or how you lay down, your sleep can be influenced by what you hear as well. And interestingly enough, music happens to have a consequent impact on the quality of your sleep.

Throughout the latest centuries, it has been discovered that music was a good and effective way to deal with sleep deprivation, to soothe down anxiety, and to even help one combat illness. Naturally, sleep issues happen to be another issue music could help with as people have noticed that it was easier for them to fall asleep after or while listening to relaxing music. Calm music may lead one to feel much more at peace, which is the ideal state of mind to have in order to achieve a good night of sleep.

Choosing the right type of music to sleep to

As you have probably already guessed, there are specific types of music to help you fall asleep. After all, you can’t really imagine yourself feeling sleepy when listening to heavy metal or any other kind of music that might be too up-lifting and energetic.
However, it is also absolutely true that music remains a matter of taste and choice, so you may want to listen to whatever you want to, as long as it helps you deal with your difficulty to fall asleep.
Nevertheless, here is a list of music we made to help you find fast what may work the best for you. But first of all, as we have stated before, note that you need to avoid your favorite songs at all costs. That is because such songs would either stimulate your thoughts or emotions too much, as you could link them with past events or memories that are either precious or negative to you. That will only keep your mind alert and awake as it would view and review all those scenes linked to such songs instead of relaxing and getting your body ready to sleep. In such cases, it is much better to opt instead for music that would quiet your brain. For instance:

– Nature sounds:

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Of course, sounds of nature like the sound of rain, of the ocean, of birds or of snow help soothing down your body as they are not only repetitive sounds, but the sole fact that they are purely natural calm down your guts. It is because us humans belong to Nature which we funnily-enough call « Mother Nature », which brings a sense of safety that instantly makes your brain comfortable.

Furthermore, the fact that such sounds are so repetitive is a good way to make you forget about your worries and your thoughts, which of course helps you fall asleep much faster.

– Classical music:

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Did you know that classical music was used in hospital to help heal the patients? Or that it was also used to help plants grow? Classical music has wonderful effects on living beings. And what is not so surprising anymore is that it also helps to overcome insomnia as it puts you to sleep much faster than you would expect it.
It goes without saying that you should of course avoid upbeat partitions or concertos that would stir up your emotions. You should instead opt for relaxing and slow compositions that would quiet your thoughts and calm your emotions down.

– Ambient music:

Ambient music is usually used by students when studying as it helps them disconnect from the outer world and focus instead on the task at hand. It is a bit like nature sounds as it consists of repetitive sounds without being disturbing or perturbing. So, typically, putting on some ambient music in your room even before you get into your bed is a good way for you to prepare your mind and body to sleep.

– Audiobooks and podcasts:

If you are one of those people who would rather listen to people talking instead of simple recurrent sounds, then don’t worry, we didn’t forget about you. Podcasts and audiobooks are also a good way to relax before you get in your bed. Just like music, people’s voices can also help distract you from your own disturbing thoughts, which makes you less prone to insomnia. Of course, it is useless to precise that you should avoid books with suspense and an interesting plot that may keep you awake instead of putting you to sleep.

However, after several studies, it has been discovered that audiobooks weren’t as effective as classical music or nature sounds, in the sense that letting them playing while you are asleep may disturb your sleep and interfere with your dreams, especially in the case of young people.

Regardless of that, older people can be assured that music or podcasts can be quite effective and can help them improve the quality of their sleep. Not only do they help one fall asleep faster, but they are also a good way to get sleep of a proper quality as they keep your brain and body soothed and relax throughout the whole night. 

How music makes you fall asleep

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Now, let’s see how music actually makes you fall asleep.

First and foremost, it has been discovered that music  helps lower you heart beat and slow your breathing. Classical music especially allows your nervous system to slow down and your blood pressure to drop a little bit. Music can also reduce the release of a stress hormone called noradrenalin that is usually heavily produced by patient suffering from insomnia.

Furthermore, music also helps you release those feel-good hormones such as dopamine which would put you in a good mood right before sleeping, thus erasing all those worrying thoughts that may keep you up at night.

Nonetheless, you should keep in mind that in order for music to work well on your sleep, you need to first get used to it. So even if you have a hard time the first days to fall asleep with music, you will see that with time, it will become much easier for you to join the dreaming world as your brain will have gotten used to music and will see it as a trigger to make you fall asleep.

Hormones and sleep : Which hormones are involved in sleep ?

Sleep hormones

We have talked about sleep hormones all over our blog to emphasize their importance. We have also talked about certain specific hormones in order to explain whichever disorder or condition we are talking about, whether it be sleep deprivation or insomnia or sleep apnea, etc. It is because sleep is regulated by some specific hormones. Sleep can also be disturbed by other hormones.

This time, let’s see which hormones help regulate our sleep and how they exactly work, scientifically wise.


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Melatonin is a hormone produced by the pineal gland. It is an organ that exists in both human and animal bodies. The role of melatonin is to regulate sleep as well as ensure a balance between sleep and wakefulness.
And not just by animals and humans, but melatonin is produced by within plants as well. But unlike us humans, plants use melatonin mainly to defend themselves against oxidative stress, which is a condition existing in all living beings where not enough anti-oxidants are produced, resulting in cells damage — especially mitochondria and DNA.

When it comes to animals — and this is where it gets interesting — melatonin helps synchronizing the circadian cycles. In other words, melatonin is necessary for the regulation of blood pressure, typically during sleep, and the control of the amount of sleep needed.
Like for many other hormones, melatonin’s effects are activated through receptors for melatonin.

This shows that melatonin is needed if you wish for a proper night of sleep. And luckily, you can find it as a pill in any nearby pharmacy. However, even if it is used to treat insomnia, it still hasn’t been scientifically proved to be efficient against sleeping disorders.


Cortisol is said to be a diurnal hormone, meaning it’s a hormone mainly active in daytime. Its amount in the blood vary through the day. At the beginning of the day, around 7 or 8 am, the levels of cortisol are at their peak. And the more time passes, the lower cortisol levels get in

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the blood. At the end of the day, around midnight, the levels are at their lowest.
Logically, this means that high levels of cortisol keep you awake (throughout the day), whereas low levels of cortisol help you fall asleep.
So you want to make sure your cortisol levels are high to get the energy you need, except for when you want to sleep. In that case, you want for your cortisol levels to be at their lowest so that you don’t have excess of energies that would keep you awake.
The problem is when your cortisol levels aren’t low enough for you to fall asleep at night. That is when you know something is wrong. And that is also one of the reasons you might be dealing with insomnia, or any other sleeping disorder. The principal reason your cortisol levels stay high is obviously stress. Under any form of stress, your mind goes into it’s fight-or-flight mode, which keeps your whole body alert through the increase of the production of many hormones such as adrenaline and of course cortisol. And that is how you lose your ability to fall asleep and have pleasant dreams.
If you don’t learn how to deal with the regulation of your cortisol levels — in particular through managing your stress, then you may face some serious issues.

But worry not, here is a list of all the little things you can do that can tremendously impact your sleeping habits, and effectively help reducing stress and thus cortisol levels in your blood at night.

Tips to lower cortisol levels
  • Have a bedtime routine consisting of habits you reproduce every single day until your mind starts pairing them up with sleep. You may want to drink a hot cup of tea or any other beverage at a specific hour before bed everyday, or you may want to meditate on a daily basis right before going to sleep. Hot showers before bed can also be a good way to relax your body and mind and get them ready for sleep. Some people also like to read, write or draw before bed in order to empty their minds and rest their bodies before getting into bed. 
  • Try essential oils. Those are highly effective to make your mind buzzy before you get into bed, and help soothe out any anxiety symptoms that may be hindering your sleep. The lavender essential oil is by far the most popular one used against stress, as well as the most effective. You can simply put some drops on your pillow and sheets, or even in your bath — why not. And if you are in fancier stuff, you can always invest in a diffuser.
  • One other good way you probably haven’t thought about would be the use of adjustable beds. We have talked plenty of times about adjustable beds on our website, as they proved themselves to be highly effective against sleeping disorders such as insomnia or sleep deprivation. Laying down on your adjustable bed to enjoy a good book before going to sleep is a positive way to de-stress and thus lower your cortisol levels to be able to sleep.

Related Articles: Food to avoid before sleep

Female hormones

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It is impossible to talk about hormones regulating sleep and not talk about reproductive hormones.
When it comes to women’s hormones, these happen to have an immense impact on the sleep-wake cycle. Their effects especially depend on the menstrual cycle.
Right before getting their periods, women tend to have issues with the control of their body’s temperature, which leads to a disturbed sleep. That is actually mainly caused by the sudden drop of progesterone levels in the blood; progesterone being one of the main female hormones.

In the case of women suffering from the PMS (premenstrual syndrome), melatonin levels get messed up, which is why most of those women tend to experience daytime exhaustion and sleepiness, yet have troubles with sleeping at night.

When a woman is pregnant, her hormone levels change dramatically as well. The levels of progesterone in the blood spike up, causing daytime sleepiness and insomnia.  The levels of estrogen — the other main female hormone — increase as well, leading to snoring as the muscles of the throat area get swollen. 

Finally, when a woman reaches her menopause, her estrogen levels drop largely, thus disturbing the sleeping patterns and the sleeping cycle. The loss of estrogen can also cause further snoring or even sleep apnea. As progesterone levels get messy as well, the control of body temperature is lost, and the increase in the levels of adrenaline may both lead to sleeplessness and fitful sleep.

Male hormones

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When it comes to men’s hormones, testosterone is the first to come to mind. In the case of testosterone, its levels are at their peak during sleep. It has been noticed that when a man suffers physical problems, from sleep deprivation, or simply when he ages, his levels of testosterone drop, thus leading to a perturbation of sleep patterns and the sleep cycle, as well as to a deterioration of the quality of sleep.

Surprisingly enough, it is possible to take testosterone as a pill to improve the quality of sleep for men, but it shouldn’t be taken too much or else one may have to deal with other sleep issues.

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Food you should avoid before bed

Sleep Foods
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We wrote an article beforehand about how tightly linked sleep and the food you eat are. It showed how there were plenty of food to eat in specific ways and in a specific time to get the most peaceful sleep out of your nights. We also viewed a series of hormones and neurotransmitters responsible for the quality of your sleep such as GABA and others.
But if such food exists, then there must be some types of food which have the exact opposite effects on your body, right?

Actually, there are some aliments you should avoid at all costs if you are hoping for a calm and peaceful night. It is because they can trigger your brain to release hormones which tend to stimulate your body, thus keeping you awake instead of making you sleepy. In fact, some of these foods can even make you snore.

Let’s take a look at which food is your sleep’s biggest enemy.


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A study has shown that alcohol tends to make your body rests 10% less than it should while you’re asleep. To put it simply, the smallest intake of alcohol leaves a considerable impact on the quality of your sleep. And the more you drink, the more uncomfortable and fitful your sleep will be.
There are more specific reasons for which alcohol worsens your sleep quality, such as:

  • REM sleep is disabled by alcohol

    REM sleep is known for being the cycle of your sleep where your body gets the rest it truly needs. However, it has been discovered that alcohol literally blocks that necessary step, which leads to the dramatic decrease of your sleep’s quality.

  • Snoring and sleep apnea

    As you may probably know, alcohol helps relaxing your whole body, especially your muscles. While doing so, it doesn’t spare your throat muscles, as those loosen up as well when you drink.
    We saw in previous articles how loose throat muscles lead to breathing difficulties, which results in either snoring and sleep apnea. These two conditions have been showed to have negative impacts on the quality of your sleep, hence why alcohol shouldn’t be drunk if you wish for proper sleeping patterns.

  • Your circadian rhythm is disturbed

    It is true that alcohol makes you feel fuzzy and makes your brain groggy when it is time for bed. It especially helps you fall asleep extremely fast. On another hand, alcohol interrupts your circadian rhythm as well.
    Basically, when you drink, your body releases adenosine, which is a hormone that makes you sleepy, which induces sleep rapidly. However, if alcohol has the ability to makes you release that hormone fast, it also has the ability to lessen that hormone as fast. That way, you end up waking up much earlier than you should, which prevents your body from getting the sleep it needs.

  • The urge to urinate

    After drinking alcohol, your body feels the urge to urinate much often and much insistently than it usually does. That typically leads to you waking up frequently in the middle of the night in order to go to the bathroom, which effectively disturbs your sleeping patterns.


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Caffeine is known to be the most consumed drug in the world. As much as It can help with your daily life by providing you the energy you need to get through your day, it can also disrupt your sleeping patterns, making you further dependent of it. That’s why it’s popular as one of the worst drinks for sleep.

Caffeine affects the body and your sleep in different ways, by doing the following:

  • It increases dopamine in your system. When dopamine is released, the parts of your brain responsible for pleasure are activated. That makes you much more awake and alert than you should be.
  • It stops adenosine, which is responsible for your own sleepiness. Throughout the day, your body produces adenosine in order to get you sleepy for bed time. However, drinking coffee blocks the release of adenosine, which ends up in you being wide awake at 11pm.
  • It removes melatonin from your body. Melatonin is a hormone secreted by your body’s pineal. It helps regulating your sleeping cycle by making you sleepy near bed time. When you drink coffee, the melatonin is blocked, which disturbs your sleeping patterns.

You should keep in mind that while it may be true that the effects above might be required during daytime, but caffeine needs around six hours to be flushed out of your body, hence why you should avoid drinking it after lunch.

Black Tea

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It is unsurprising that black tea makes it to this list, as it contains caffeine. We have seen how badly caffeine affects your sleeping patterns. While black tea doesn’t contain as much caffeine as coffee, it still has enough of it to disrupt your sleep. Not only that, but as any other typical beverage, drinking tea before bed might make you wake up in the middle of the night in order to go to the bathroom, which you would like to avoid.
If you still want to have a cup of tea before bed, it is a much better choice to opt for herbal teas or any type of tea which doesn’t contain caffeine.

Orange juice

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Yet another drink! Orange juice is known for its amazing effects on the human body, as it promotes alertness, youth and overall better performances.
Nonetheless, it is not as much of a good idea to drink juice right before bed, as it would definitely mess up your sleeping patterns.
First of all, oranges contain Vitamin C, which will give you unnecessary energy at bedtime – unnecessary because you want the exact opposite to fall asleep: no energy. It is even worse if your orange juice contains sugar, as this will make your energy levels spike up.
Not only that, but once again, drinking before bed will more than likely wake you up at night to go to the toilets, or simply get your bladder full for the night, which may result in a very uncomfortable sleep.

If you are dealing with sleeping issues, you can always take a look at our previous articles. There is a whole section dedicated for sleeping issues, where you can check the benefits of adjustable beds by the way.