Sleep advice is everywhere.

It seems that everyone is preaching about the importance of sleep and it’s enough to make us anxious. Even if you’re laying in bed for the recommended 7 to 9 hours, you might not be asleep the whole time or getting the kind of sleep you need. Poor sleep is associated with all kinds of health problems, not to mention the effect it has on your ability to stay focused and motivated during the day. Here are things you should never do right before bed to get the best rest possible.

Work on Work

It seems like a great idea to catch up on emails once you climb into bed, or even get a jump start on tomorrow’s tasks, but if you want to maximize your rest time, don’t. Just by putting yourself into a “work frame of mind,” you’re activating your brain and renewing any stressors that aggravated you during the day. Instead you want to feel nice and peaceful as your head hits the pillow.

Drink Alcohol

Though a glass of wine or a beer might help you relax as you unwind at night, it actually reduces your REM sleep. This is the sleep you need to feel fully rested in the morning, so you try to maximize it. Most people who have a drink or two before falling asleep report waking up throughout the night, often without being able to fall back asleep.

Drink Too Much Water

Nothing wakes you up in the middle of the night with as much urgency as a full bladder! Hydration is a big piece of good health, but sleep is just as important. Drink your water throughout the day and cut yourself off after dinnertime.

Use Your Phone

Screens—TV’s, phones, laptops, particularly the blue and white lights that they give off—prevent your brain from releasing melatonin, which is the hormone needed to fall asleep. So, though your phone is a good way to unwind and relax, it’s not helpful at inducing good, quality sleep.

Eat Sugar

You’ve eaten healthy all day long, don’t ruin it at bedtime! It’s tempting to grab a small piece of chocolate or have a bowl of ice cream when you’re watching your shows in the evening, but sugary, fatty foods may prevent you from entering a deep slumber and might even cause sleep interruptions. Not to mention the fact that chocolate contains caffeine!

Eat Spicy Foods

If you’re into spicier foods, reserve those meals for earlier in the day. Put hot sauce on your eggs at breakfast or stop at the taco truck at lunchtime. Spicy foods cause acid reflux and indigestion that sometimes can’t even be quelled with a handful of Tums.

Up Late Thinking About Hiring?

If you’re desire to grow your team is keeping you up at night, contact the experts at Exact Staff. With a skilled team of recruiters in place to help source and provide your organization with the best available talent, trust us with your hiring needs and get that sleep you deserve!