We all know that sleeping well at night is important for mood, energy levels and overall health. It also depends on what you do during the day, how much physical activity you do, what you eat, and how mentally stimulated you are, especially a few hours before going to bed.
7 things you shouldn’t do before bedtime:
1. Use a smartphone
A recent study has revealed that the use of electronic devices such as e-readers and smartphones or even watching television inside or before sleep can interrupt sleep. Many experts around the world strongly recommend avoiding any light emission technology for at least an hour before bedtime. The blue light emitted by computers, smartphones, tablets and TVs prevents the production of melatonin which helps the body to sleep and relax, although for some we know that it is quite the opposite.
2. Take some medications
Here’s what you need to know – well, if you take medicines or supplements on a daily basis and you’re also experiencing sleep problems, ask your doctor if the time of day you take the dosage can keep you awake. For example, antidepressants can have strong sleep effects in both directions and some pain relieving drugs can have negative effects on the stomach and make sleep more difficult. On the other hand, some other medicines – such as some types of blood pressure pills – have proven to work best when taken at night, talk to your doctor.
3. Drink coffee
Did you know that a cup of coffee contains 80 to 120 milligrams of caffeine per cup and you are probably already aware that you should avoid it before going to bed. But some still like the idea of a hot drink after dinner, and they may not realize that, although they are still several hours before arrival, and this habit could disturb sleep. The truth is, caffeine can stay in the body for up to 12 hours. Better to opt for a hot herbal tea or chamomile.
4. Drinking alcohol
You shouldn’t drink alcohol before going to bed. It is thought that alcohol will make us sleep better, because it often makes us sleepy and it is easier to fall asleep. But when the body begins to metabolize alcohol, REM sleep, the period in which our sleep is most restorative, is reduced. Altered REM sleep often leads to waking up tired and unable to concentrate.
5. Eat spicy or too fatty foods
Do a abundant meal too close to bedtime, it can make it uncomfortable to fall asleep if you are swollen or overfull, spicy or fatty foods can be particularly risky because they are associated with acid reflux, which often suffers when a person lies down in bed at night. It would be great to have dinner at least two hours before bedtime, to give your body enough time to start digesting. If you are used to eating something before going to bed, keep your sleep-promoting foods like simple carbohydrates or a glass of milk.
6. Train too intensely
You have probably already heard that theexercise before going to bed it could keep you awake at night. Well, according to experts, the amount of physical activity needed to affect sleep is quite intense and the vast majority of people don’t exercise enough as it is: we don’t want people to not work just because they think it’s too late. In fact, regular exercise has been shown to help cure insomnia and promote good sleep habits.
We could go on indefinitely in all the ways in which smoking is harmful to everyone, it even disturbs sleep. Many people smoke to relax, but they are wrong. Nicotine is a stimulant and can worsen insomnia, especially if you turn on near bedtime. L’nicotine withdrawal it can also cause smokers to wake up earlier than they would normally do in the morning.