a small handful of almonds
a few slices of turkey
a glass of warm milk
These foods don’t overload the body before sleep.
4. Drinking too much water right before bed
Staying hydrated is important, but drinking large amounts of water right before bed can cause problems.
It can lead to waking up multiple times during the night to use the bathroom, a condition known as nocturia.
Each time someone gets up suddenly, the cardiovascular system must quickly adjust to changes in blood pressure.
In older adults, this can cause:
dizziness
falls
fainting
sudden spikes in blood pressure
The best approach is to drink most of your water during the day and reduce intake in the late evening.
3. Sleeping in a room that is too warm
The body needs to lower its temperature slightly to enter deep, restorative sleep.
When the room is too warm, the body struggles to cool down. This keeps the nervous system active and can increase heart rate.
Studies have shown that sleeping in overly warm environments can lead to:
elevated nighttime blood pressure
lighter, less restorative sleep
increased cardiovascular stress
The ideal sleep temperature is usually between 15°C and 19°C (59°F–66°F).
If you feel cold, it’s better to use light blankets or comfortable clothing rather than raising the heat too much.
2. Sleeping in a position that makes breathing difficult
Sleep posture also plays a bigger role than many people realize.
Sleeping on your back—especially without slightly elevating your head—can contribute to sleep apnea, a condition where breathing temporarily stops multiple times during the night.
When this happens:
