Sleep Problems and Pre-Sleep Arousal, The Research Life.

The following behaviors might increase pre-sleep arousal and disrupt sleep. These activities should be avoided 1-2 hours before bedtime:

• Engaging with social media (e.g., scrolling Twitter, TikTok, Facebook) 
• Consuming stimulating or upsetting content before bed. This could include news articles, exciting TV shows, or engaging books. 
• Arguing with others or debating serious topics 
• Paying bills or manage finances near bedtime that may cause stress
• Exercising intensely (e.g., weight lifting, running)

There are several activities that can aid in feeling more calm before bed. Some examples to consider are listed below:

• Meditation
• Gentle exercise (e.g. light stretching or yoga)
• Reading a relaxing article or physical copy of a book (to avoid light from devices that may interfere with sleep)
• Talking with loved ones

Having a consistent sleep schedule and calming routine may help with getting to sleep quicker and staying asleep throughout the night. We should avoid working on engaging or stressful tasks near bedtime to go to bed in a relaxed state. Consistent, high quality sleep is worth the time investment.