“I say the bed is for two things that begin with the letter S, and struggling and suffering are not among them,” said Dr. M. Safwan Badr, M.D., president of the American Academy of Sleep Medicine. Doing things other than the two S’s weaken the mental association between the bedroom and sleep [via Harvard Medical School].
If you’re fighting insomnia and would like to develop better snoozing habits, then don’t do these things in bed:
Light reading is a good way to relax before sleeping, but studying for your exams, organizing your work files, and other intellectually and emotionally demanding tasks can result in poor quality sleep. Activities that need high concentration should never be brought to bed.
Breakfast in bed? No, thanks. The habit of eating in bed increases the chance of attracting pests like ants and cockroaches, thanks to the crumbs left behind by your favorite sandwich and packs of Cheetos. Unless you are willing to launder your sheets every three days, then keep the food away from the bed.
3. Watch TV
According to the Sleep Junkies, the habit of watching TV until you fall sleep could cause harm in the long run. TV emits light with a bluish hue that could lessen your body’s production of melatonin, the sleep hormone.
Like TV, your favorite gadgets emit blue wavelengths of light that can meddle with your sleep cycle. Texting, mindlessly scrolling down your Facebook wall, and checking emails are actually distracting. Those little Instagram double-taps prevent us from drifting to sleep. Avoid the habit of keeping your phone under your pillow or anywhere near your bed. You don’t want to be distracted by notifications lighting up every hour when you’re trying to get a good night’s sleep.
5. Cuddle with a pet
It may be a cute idea to snuggle next to Fluffy in bed, but having pets in bed will only trigger a variety of sleep disturbances. You’ll have to deal with getting rid of pesky animal dander, increased allergy attacks, and bouts of insomnia, thanks to your pet’s endless squirming and kicking. You don’t have to kick your pet out of your room completely. Try giving him/her a comfy pet bed on the floor next to yours.
When you train your brain to recognize that sleep is the only thing (and that other thing that starts with S) you can and should do in bed, you'll have better sleeping habits.