4 Bedtime Habits to Avoid for a Good Nights Sleep

Urban dwellers face high stress and irregular schedules, making it hard to rest properly even when they get the chance. Insomnia often disrupts their sleep. Statistics show nearly 40% of Hong Kong’s population struggles with sleep issues. A study by Caritas Institute of Higher Education found a 3:7 male-to-female insomnia ratio, with women more prone to fatigue and anxiety. The Chinese University of Hong Kong Medical Centre notes that sleep problems lasting over three months, coupled with fatigue, anxiety, reduced work efficiency, or disrupted daily life, may signal insomnia.

Clinical psychologist Daisy Chow identifies the following as signs of insomnia if they persist:

Nighttime Awakening Type:Waking frequently at night, unable to fall back asleep within 30 minutes, struggling to sleep through the night.
Difficulty Falling Asleep Type: Taking over 30 minutes to fall asleep.
Early Awakening Type: Waking earlier than intended

Chow adds that many people sleep only about 5 hours on weekdays and catch up with 3-4 extra hours on weekends, indicating insufficient weekday rest. Insomnia not only affects physical and mental health but can also be worsened by unnoticed pre-sleep habits. To sleep well without relying on medication, avoid these 4 harmful pre-sleep habits!

4 Harmful Pre-Sleep Habits

1. Avoid Taking Overly Hot Baths Before Bed

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Many believe a hot bath before bed relaxes the body, assuming hotter water is better. However, excessively hot water raises core body temperature and stimulates the sympathetic nervous system, making it harder to fall asleep. Studies show insomniacs often have elevated core body temperatures. Keeping the core temperature low while warming hands and feet is key to good sleep. Researchers at the University of Texas Cockrell School of Engineering suggest 1 bathing in 35°C-37°C water 1-2 hours before bed to raise body temperature initially, then allow it to drop naturally. This decline in core temperature triggers sleepiness, helping you fall asleep easily and improving sleep quality.

2. Don’t Drink Alcohol Before Bed

4 Bedtime Habits to Avoid for a Good Nights Sleep

Some have a nightcap, thinking alcohol aids sleep. While alcohol may help you fall asleep faster, it disrupts sleep patterns, keeping you in light sleep stages. As its effects wear off, it can cause headaches or dizziness, making it harder to fall back asleep and reducing rest quality. Alcohol also relaxes throat muscles, obstructing breathing and worsening sleep issues. Drinking before bed not only fails to promote sleep but can lead to next-day discomfort and increased fatigue.

3. Avoid Sleeping with Pets

Many enjoy sleeping with pets for the sense of security, which may help them fall asleep. However, experts warn this can harm sleep quality. Vsevolod Polotsky, sleep research director at Johns Hopkins University School of Medicine , notes that pets’ non-continuous sleep patterns and movements or barking can disrupt human sleep. Kristen Knutson, associate professor of neurology and preventive medicine at Northwestern University Feinberg School of Medicine , adds that pets may cause “micro-arousals,” interrupting deep sleep and releasing cortisol, leaving you more tired upon waking and less rested.

4. Don’t Do Non-Sleep Activities in Bed

Clinical psychologist Daisy Chow advises reserving the bed exclusively for sleep, avoiding work, eating, or watching TV in bed to foster healthy pre-sleep habits. Associating the bed with non-sleep activities makes it harder to fall asleep. Additionally, blue light and stimulating content from electronic devices before bed keep the brain alert, delaying sleep. A National Sleep Foundation survey found many people use electronics in the hour before bed. Screen light stimulates the brain, preventing relaxation, while blue and bright light tricks the brain into thinking it’s daytime, worsening insomnia.

What to Do If You Can’t Sleep??

Chow notes that urbanites’ high work stress leaves little downtime, and stress can trigger anxiety, overthinking, and the release of stress hormones like cortisol. Bedtime is often the only moment to clear the mind, but this can lead to a flood of nagging thoughts, preventing sleep. In such cases, Chow suggests leaving the bed and doing relaxing activities elsewhere in the home to build sleepiness, returning to bed only when drowsy.

For example, consider adding an OSIM uDream Pro 5-Sense Well-being Chair to your home. Unlike traditional massage chairs, uDream Pro features a unique one-touch 5-sense mood-setting function based on “guided imagery,” a psychological technique. Chau explains that guided imagery typically involves imagining a specific natural setting, with verbal cues guiding the senses, creating relaxation. With one press, uDream Pro displays nature visuals, accompanied by voice guidance, soothing music, ambient lighting, and OSIM’s patented massage technology to synchronize the 5 senses, immersing users in a nature-like experience that relieves work stress. Ideal for nightly use, it helps you enter a fully relaxed state before bed, fostering sleepiness. Over time, sitting in the uDream Pro becomes a sleep cue, promoting restful slumber.

女人於OSIM養身椅安睡

Beyond aiding sleep, uDream Pro monitors stress levels using OSIM’s AI wellness tech, which evolves through big data to deliver personalized stress-relief experiences. Its patented biosensors measure stress index, heart age, heart rate variability, and breathing rate, adjusting the 5-sense relaxation formula based on your current stress levels. Users can track long-term health trends via the app to monitor how stress affects sleep. To further improve sleep quality, uDream Pro now monitors, tracks, and manages sleep quality through its wellness tech, incorporating ASMR and theta waves into its sleep solutions for better sleep onset.

If insomnia is troubling you, beyond adjusting pre-sleep habits, try the OSIM uDream Pro. This well-being chair blends technology and comfort, helping you monitor stress, enjoy tailored relaxation, and bid farewell to fatigue and anxiety for a restful night’s sleep!

Say BYE BYE to Insomnia | 40% of Hong Kongers Suffer from Insomnia? Clinical Psychologist Names 4 Pre-Sleep Taboos and Recommends an AI Sleep Aid

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