5 Kenyan habits you should drop before bedtime

By , K24 Digital
On Sun, 10 Jul, 2022 07:01 | 4 mins read

Sleep is the most essential activity for each being to close their day. There’s nothing annoying, especially in these hard economic times, the most important thing to do is to try and find rest after a hard day at work. 

Let us agree also that we live as slaves to many habits. You know that a habit is a pattern of behavior that is fixed by frequent repetition of behavior. To become free from the enslavement of this habit, you must first understand it more deeply.

For most hardworking Kenyans, sleep is something they struggle with. Actually, it has been my goal for the past few weeks to try and improve the quantity and quality of my sleep. Truthfully, there are a variety of reasons why finding sleep can be difficult, but for the most part, it is simply a habit you need to develop.

Are you that Kenyan who likes doing anything after taking your meals? Then the following are some habits you should stop engaging in and preferably before bedtime. Understand that some of them are unhealthy and are the reason why you cannot have a good night's sleep.

Some of the possible reasons why can include: dissatisfaction with your life which leads to not being able to “shut down” at night and go to sleep. Secondly, you are not having enough physical activity during the day or you are not having a good nighttime routine; eating or drinking coffee too late in the evening.

Here are some habits you should avoid before bedtime:

1. Studying in bed 

Okay we get times are hard and maybe you were not done with the day’s work by the time it was time to go home, but do you have to extend in your bed that late? our bed is made for sleeping, it is your comfort place. Identify a new environment, other than your bed to study in and you're most likely to get more work done.

Photo: Courtesy

2. Avoid scrolling your phone before going to sleep

Aimlessly spending time through your social media accounts is of no benefit to you. If you do not feel like sleeping try doing some meditation for a few minutes or silently chill on your bed or couch. It’s perfectly okay to want to catch up with the latest KOT gossip but not before your bedtime.


Looking at a screen keeps you alert. What can you do instead? Listen to a podcast or queue up some relaxing music from YouTube and listen with your eyes closed as you’re sitting on the couch.

3. Do not go directly to sleep

If you lay down to sleep immediately after meals, you apply a lot of pressure to the diaphragm which can cause sleep apnea or strange snoring. Also, some stomach acids may flow back into the esophagus burning its inner layer.


Alternatively, try doing a walk outside or around your compound. Being outside is good for your digestion, you inhale the fresh air, and you give your busy mind some time to pause from everything you've been working on that day. A walk also sends signals to the body that it’s time to unwind and relax.

4. Avoid Filling Your Plate too much

I know most of us suffer from the quantity of food we serve, but I have a feeling it’s really in our African nature to have this habit. Eating the biggest meal of the day at night will have your sleep disrupted.

Develop a habit to avoid fried food and caffeine and instead go with a lighter dinner with a big salad and some protein such as grilled fish or chicken. You should try to eat at least a few hours before bedtime.


5. Consistent Sleep Habit

You must keep a consistent sleep schedule. It means you need to go to bed and get up at the same time every day, even on the weekends or during vacations. As it will help you in maintaining your sleep cycle.

Even with the negative habits highlighted above, there are some bedtime good practices that are fit for your health and mind. They include:

  • Take dinner before 8 p.m. it is very important. 
  • Before sleeping you take warm milk with turmeric. Turmeric is antibacterial and antiviral, it also reduces acidity. Turmeric milk is also good for healthy liver function.
  • Brush your teeth before sleeping, small particles of food can be removed from teeth due to brushing and it helps to improve the teeth health. Protect your teeth from degradation and many teeth problems.
Better sleeping habit
Photo: Courtesy