Human health and even his appearance is largely dependent on the quality of sleep.
How not to harm their own health before going to bed?.. How to avoid sleep problems and sleep?.. We all often ask themselves these questions. Experts have prepared answers to them.
Pay attention to 8 things never to do before bed.
1. The use of mobile devices and computers
Now for most people, viewing news feeds before going to sleep has become such a tradition. But they don’t know that the blue color of the screen does not allow the body to produce the hormone melatonin, which helps sleep. To reduce the damage from the gadgets, keep them at a distance of 35 cm from the eye and reduce screen brightness.
2. Tea and coffee
These drinks is better not to drink before bed. Moreover, there are people for whom a Cup of coffee in the afternoon can disrupt sleep at night. Caffeine is excreted from the body within 12 hours. In this regard, if you can’t give up coffee, drink it only in the morning.
3. Bitter chocolate
Despite the fact that bitter dark chocolate is useful for people with low blood pressure before sleep it do not advise to use. The fact that it contains huge amounts of caffeine, which can stop you from sleeping.
4. Large portions for dinner
Dinner should be light. To eat much before sleep is harmful, because the body will have a hard time digesting a lot of food in the evening. Moreover, if you eat spicy or fatty, the body the absorption of such food need another 2 hours more.
5. Intense workout
Remember that after nine o’clock in the evening workout should be in a relaxed and moderate pace. An intense rhythm at such a late time could affect the quality of your sleep at night.
6. Alcohol
If you think that alcohol helps to relax before bedtime, then you are wrong. It is likely that, drinking a couple of glasses of wine, you quickly fall asleep. So be it. But alcohol reduces REM sleep, which is the most productive. In this regard, in the morning you will be tired and not focused.
7. Heat
Under the warm quilt to sleep more comfortable. But if you have the second hour can’t sleep and suffer from insomnia, you will help coolness. Scientists say that during sleep the human body needs a temperature lower than during the day. Do not forget to ventilate the room before bedtime and take at least a warm blanket.
8. Changing eating habits
Quality rest depends on the actions that you repeat daily before going to sleep. If you make them in one order, your brain will be able to tune in to sleep, and it will be easier to fall asleep.
