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If you’re struggling with sleep, it might be time to ditch a few habits that often lead to insomnia. Dr. Karan Raj shared his tips with 5.1 million followers on TikTok, and many users were surprised to learn how often they contribute to their own sleep problems.
Eating Two Hours Before Bed
This is bad news for people who love midnight snacks. He advises waiting at least two hours after your last meal before going to bed. Dr. Raj explains that it takes about 90 minutes for roughly half of the stomach’s contents to empty into the small intestine.
The more food in your stomach, the higher the likelihood of acid reflux, which can disrupt sleep. Dr. Raj told the Daily Mail that ideally you should wait 2–3 hours after a large meal before hitting the hay.
Drinking Water Before Bed
Drinking water before bed might be another habit to break for better sleep. It can increase the frequency of nighttime bathroom trips.
Dr. Raj explains that when we sleep, our bodies increase production of the hormone ADH, which helps retain water and suppress the urge to urinate. If you drink a lot of water before bed, it can inhibit ADH production.
That’s why people often wake up to use the bathroom, disrupting their sleep. Instead of drinking water at night, drink more in the morning to stay hydrated.
Sleeping in a Hot Room
Trying to fall asleep in the summer can be a real challenge. Hot, sweaty nights make it harder to settle and disrupt your sleep balance.
As Dr. Raj explains, our body temperature peaks in the early evening, around 7 p.m. After that it starts to drop, which makes us feel sleepier. At the same time, melatonin production increases.
So our bodies need to cool down to fall asleep faster. A dark, quiet, cool, and comfortable bedroom is key to a good night’s sleep.
Consuming Alcohol Before Bed
Many people use alcohol as a sleep aid since it can be a powerful sedative. But alcoholic drinks are known to disrupt REM sleep.
Dr. Raj says drinking alcohol before bed can intensify the suppression of REM sleep during the first two cycles. The sedative effect can quickly induce deep sleep.
As the night progresses, alcohol can create an imbalance between slow-wave and REM sleep, leading to shorter total sleep time and more frequent awakenings.
People who drink alcohol in the evening often experience insomnia symptoms and excessive daytime sleepiness. Dr. Raj advises avoiding alcoholic beverages before bedtime.
Consuming Caffeine
Most people welcome caffeine as a stimulant that makes them feel more alert. While caffeinated drinks can help you wake up, it’s best to avoid them in the evening because they can disrupt sleep.
The strongest effects of caffeine occur about an hour after consumption, when its level in the bloodstream peaks. After that, depending on a person’s metabolism, it can take up to eight hours to clear from the body.
Dr. Raj advises people trying to reset their sleep to avoid caffeine in the afternoon. As we get older, metabolism slows and caffeine stays in the system longer.
Explaining the science, Dr. Raj points out that adenosine is a molecule that makes us feel sleepy by binding to adenosine receptors.
Caffeine blocks that binding. It doesn’t directly make people more alert; it just prevents the sleep molecule from doing its job. So skip that afternoon coffee if you want a better night’s sleep.
