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Fitness Correspondent
In our fast-paced, always-connected world, stress has become an almost inevitable part of our lives.
While many factors contribute to stress, some of the most overlooked culprits are the habits we engage in during the evening.
The hours before bed are crucial for winding down and preparing both the mind and body for rest.
However, certain evening routines can inadvertently increase stress levels, making it harder to relax and sleep well.
Here are some common evening habits that might be causing you stress:
Scrolling through social media before bed
Social media can be a significant source of stress, especially in the evening. Scrolling through news feeds often exposes you to negative news, comparison traps, or work-related updates that can trigger anxiety.
The blue light emitted by screens also disrupts your body’s production of melatonin, the hormone responsible for sleep, leaving you feeling wired and stressed.
Overloading your evening schedule
Trying to cram too many tasks into your evening, whether it’s work, chores, or social commitments, can leave you feeling overwhelmed and exhausted.
This habit prevents you from having the downtime you need to recharge, leading to increased stress levels.
Neglecting a wind-down routine
Jumping straight from a busy day into bed without taking time to relax can leave your mind racing and your body tense.
Without a proper wind-down routine, stress hormones like cortisol remain elevated, making it harder to fall asleep.
Bringing work to bed
Checking emails, finishing assignments, or even thinking about work while in bed blurs the line between your professional and personal life. This habit can make it difficult to mentally “switch off,” leaving you stressed and unable to relax.
Over thinking or worrying
The quiet of the evening often gives your mind the perfect opportunity to replay the day’s events or worry about tomorrow.
This habit of over-thinking can spiral into stress and anxiety, making it difficult to relax.
Watching stressful or intense content
Binge-watching thrillers, horror movies, or intense dramas before bed can stimulate your brain and increase stress levels.
This type of content can also make it harder to fall asleep or cause restless dreams.
Drink coffee (maybe even decaf)
A cup of coffee contains anywhere from 80 to 120 milligrams of caffeine per cup, and you probably already know you should avoid it right before bed. But some still like the idea of a hot drink after dinner, says Grandner, and may not realise that although they’re still several hours away from turning in, their habit could disturb sleep. Truth is, caffeine can stay in the body for up to 12 hours. “Even caffeine at lunch can be too close to bedtime for some people,” says Grandner.
Perhaps even more surprising: decaf coffee may not even be a safe bet. A 2007 Consumer Reports report found that some “decaf” samples contained up to 20 milligrams of caffeine. But there’s good news for people who love a hot cup of joe in the evenings.
Eat chocolate: Another sneaky source of caffeine is chocolate, especially dark chocolate with high cocoa contents. “People might not think about ice cream that contains chocolate or coffee as something that might potentially keep them awake, but if they’re sensitive to caffeine that could definitely do the trick,” says Grandner.
Milk chocolate bars usually have less than 10 milligrams of caffeine per serving, but a Hershey’s Special Dark Bar, for instance, contains 31 — the amount in almost a whole can of Coke. Chocolate also contains the stimulant theobromine, which has been shown to increase heart rate and sleeplessness.
Online Reporter