13 things you should never do before bed

4. Eat chocolate

Another sneaky source of caffeine is chocolate, especially dark chocolate with high cocoa contents. Keep off anything with chocolates in it, including ice cream, before bed especially if you are very sensitive to caffeine.

Chocolate also contains the stimulant theobromine, which has been shown to increase heart rate and sleeplessness.

5. Avoiding the wind-down process

When people say they can’t shut their mind off in bed, it’s often because they haven’t given themselves adequate time to relax in the hour or so beforehand.

When you’re going from one distracting activity to another and not giving yourself time to sit back and reflect on your thoughts, it’s no wonder that your mind is racing when you finally climb into bed.

Take at least 30 minutes before you head into your bedroom to put away anything that’s too stimulating, thought-provoking, or absorbing – anything from action-packed TV shows to work that you’ve brought home with you. Instead, focus on activities that relax you and bring closure to your evening, like making a to-do list and organizing your clothes for the next day.