The Things You Should Never Do Before Going To Bed

Restful sleep guarantees you energy and well-being, but sleep disorders affect your quality of life, endangering your physical and mental health.

According to statistics, people who do not get enough sleep are more likely to develop conditions such as hypertension, diabetes, depression, obesity, and cancer. Productivity is also affected by the lack of restful sleep.

Although sleep disorders are a worrying issue, many of us ignore this and negligently treat sleep problems.

Experts believe that the main reasons why we do not sleep well are the bad habits we have before going to bed - Here are 5 things you should never do before falling asleep!

You fall asleep watching TV

We have a bad habit of having a TV in the bedroom and, most of the time, we fall asleep watching a show or a movie that we might miss.

According to specialists, watching TV programs before bed is a problem because it stimulates our brain. The strong light coming from the TV screen stimulates the brain, affecting the secretion of melatonin, the hormone needed for a restful sleep.

So, try to fall asleep with the TV off. If you feel like you can't sleep without having an activity like this, try reading a book. It has the same effect on you in terms of inducing drowsiness, but without side effects.

Keep your eyes on the phone

Whether you're checking your emails or updating your social media accounts, are you spending your time staring at your phone before bed? The blue light from the phone screen is just as harmful as the light from the TV. It stimulates your brain and interrupts the circadian rhythm.

Do your best to give up the phone when you go to the bedroom if you want a good night's sleep.

Eat fatty or spicy foods

Foods that are too greasy or spicy can cause gastroesophageal reflux, which will prevent you from falling asleep.

Do your best to avoid eating any type of food 2 hours before bedtime, but also avoid fatty and spicy foods served at dinner.

Consume caffeine

You already know that caffeinated beverages energize you and don't let you fall asleep, so you're probably avoiding coffee and caffeinated juices in the evening before bed. What you may not know is that some decaffeinated beverages may even contain 20 mg of caffeine. As a result, it is advisable to avoid decaffeinated coffee that you serve for dinner.

Not only coffee and caffeinated beverages keep you awake in the evening, but also some foods. Dark chocolate, for example, contains caffeine. A quantity of 100 g of dark chocolate has a content of 40 g of caffeine.

You have an inappropriate bedtime routine

The brain needs a pre-sleep routine to prepare it for rest. Your routine can be exactly the way you want it, you can start with a shower, then you can remove your make-up and meditate for 10 minutes. On the other hand, you can read or drink a tea with calming effects - the choice is yours, it is important to follow this routine every night.

You're angry

Although anger is a healthy emotion, experts say, when you do not manage it properly, it can affect your relationships and your health. The fact that you are arguing with someone, especially before going to bed, can put you on a "fight or flight" type of slope, and that way, it will be much harder for you to fall asleep or it will be hard for you to have a restful sleep.

You also have a good chance of waking up unwell if you are still thinking about the unresolved issues from the night before.

Work hard

The fact that you work until almost bedtime can make your situation more difficult, in the sense that it will be difficult for you to relax, to disconnect. How can you move to a relaxed state, to sleep, when everything you are doing is related to your relationship or other tasks that you have to do the next morning?

Alternatively, set a start and end time when it comes to the tasks and duties you have at work. If you can, make a rule designed specifically for you that says you won't have to work when you come home from work.

Consume large amounts of alcohol

You may like to enjoy a glass or two of wine before bed, but this is not the best way to get a good night's sleep. Alcohol may help you fall asleep faster and enjoy a deeper sleep, however, it may affect other aspects of your rest.

Studies have shown that consuming alcohol before bed reduces sleep REM sleep (rapid eye movement or REM sleep is a phase of sleep in which most and most intense dreams occur).

You drive

If you do not want to have a car accident, do not drive when you are tired. Driving a car when you are usually getting ready to go to bed is not a smart move. If you are sleepy, it is in your best interest (as well as in the interest of other drivers) not to drive.

Alternatively, you can ask someone to be your driver or you can order a taxi to take you to your destination.

You drink too much liquid

Of course, it is important to keep your body hydrated, but excessive fluid intake could make you have difficulties sleeping. In addition, if you wake up to go to the bathroom several times during the night, you will see that this is not how you can enjoy quality sleep.

If you are thirsty, drink a small amount of water instead of drinking the whole glass. Your body will thank you.