What are the things you shouldn’t be doing before going to sleep?
Answers
• Do Not Drink Alcohol
Alcohol often helps us fall asleep, as anyone who has slept after a few glasses of wine knows. Research indicates, however, that alcohol can interfere with sleep. During the second half of the night, when your body metabolizes the alcohol, you may become restless. Studies have found that drinking before bed significantly reduces rapid eye movement (REM) sleep, essential for memory and concentration.
• Avoid Eating High-Fat Foods.
The more fat a person consumes before bed, the less time they spend in REM sleep. Eating fatty foods within an hour before bedtime can affect the quality and quantity of sleep, especially in women. When hungry late at night, opt for whole grains with protein, such as natural peanut butter on whole-wheat bread.
• Unless Prescribed for Your Insomnia, Stay Away from Sleeping Pills
Most of these medications cause various side effects, from muscle pain to memory loss. The medicines can also be highly addictive, and they can exacerbate your sleep problems. According to the Centers for Disease Control and Prevention, 4% of Americans over 20 used prescription sleep aids during a single month in 2013. Harvard sleep researcher Patrick Fuller told Tech Insider’s Julia Calderone, “I think many people taking hypnotic medication do not need it and should try to quit using it.” Fuller argues that even if you have trouble sleeping, you probably do not have insomnia and that taking sleeping pills will not help.
• Avoid Digital Technology
Researchers suggest that staring at the blue and white light emitted from digital screens prevents your body from releasing the sleep hormone melatonin. As a result, falling and staying asleep is more complicated. If you have trouble falling asleep, it’s wise to try reading a hard copy book instead of using your phone.
Some activities interrupt a good night’s sleep, and avoiding these activities for several hours before sleep increases sleep quality. Especially if you are suffering from sleep deprivation, you should definitely avoid them. Consumption of caffeine or any stimulant, physical activities like exercising in the evening, using electronic devices before going to bed, alcoholic beverages, and eating snacks or dinner late make your sleep restless.
• Caffeine and tobacco are stimulants that should be avoided.
• Exercise in the evening should be avoided.
• Limit the use of electronic devices such as cell phones, tablets, and laptops.
• Stay away from medications that interfere with sleep.
• Eat no late-night meals or snacks.
1. Scrolling social media and using any digital device
2. Drinking coffee and caffeinated beverages in the evening
3. Consuming herbal tea
4. Keeping your mind busy with overthinking.
