We all know how important sleeping is, but rarely people sleep enough. As it seems, this is still our fault. Below, see 9 mistakes you (probably) do and which do not allow you to get the necessary rest.
1.Eating sweet or spicy food
We all love desserts, but eating sweets before bedtime can have a bad influence. Food with saturated fat and sugar are associated with poor quality and drowsy sleep. Also, do not eat spicy food before bedtime because it often causes heartburn.
2.Eating at the wrong time
Even if you avoid spicy food and sugar, if you eat before bedtime it will have an effect on your dream. The best rule is not to eat anything 3 hours before going to bed. If you are really hungry, choose a meal that does not have much sugar and saturated fat.
We know the benefits of drinking 1-2 glasses of wine before going to bed. But each cup can further disrupt your sleep cycle. A little alcohol can help you fall asleep, but it will reduce the quality of sleep. If you drink wine, let it be while you dine for your body to have time to absorb it.
4.Drink plenty of water before going to bed
Drinking water is important, but it’s also important when you drink it. Do not wait until 10pm in the evening to drink all of 8 glasses. Drinking water before bedtime will probably wake you up at night to go to the bathroom. As a result, your cycle of sleep will be disturbed.
5.You do not have a routine
Sometimes you go to bed at 10pm and sleep as much as you need. Then you go to sleep at 1am and next morning you hope to make up the lack of sleep with a strong coffee. It may be really difficult to establish a sleep routine, but that is really important. Sleeping by noon at weekends will not remove the negative effect of a lost sleep during the week.
6.Check your phone in bed
Checking your phone before bedtime can also disrupt your sleep. The blue and white light emitted from the screen prevents the release of melatonin, a hormone that prepares your body for sleep. To make this challenge easier, remove all the electronics from the room, even the phone and charger, so as not to be tempted to use them.
7.Showering with hot water before going to bed
Although the feeling is really nice, showering with hot water before going to bed may actually be bad for you. The body needs to lower its temperature to fall asleep, and hot water does not help. If you really have to take a shower, do it at least 2 hours before bedtime.
8.Using the “snooze”
We all do this. You’ll really need training, but it’s worth it to get up when your alarm rings. Every time you press the snooze and continue to sleep, you start a new cycle that will certainly be interrupted in a few minutes. Because the cycle will end up abruptly, you’re likely to feel even more tired.
You do not have to go to bed frozen, but since your body is trying to cool, you do not have to sleep in a room that has been heated too much.. Temperature should be about 18 degrees Celsius because this temperature will help you fall asleep. One way to do this is to leave the door of the room open. In a study, scientists monitored a group of people for a period of 5 nights. Those who left the door open said they had a better sleep than those who slept with the closed door. This was most likely because the open door allows better ventilation.