Avoid these seven things before going to bed
Tags: Sleep, Sleeping

In modern times, sleep deprivation is spreading like a plague, and young people as well as older people are having trouble sleeping. According to a study, 20% of people in the United States suffer from sleep deprivation.

However, this does not necessarily mean that you have insomnia. The disease is not as common as most people think and can only be diagnosed by a doctor after the necessary examination and medical history. There are many other causes of insomnia that can be overcome by changing your lifestyle. The best way is to read a good book for at least an hour before going to bed. It will satisfy your literary tastes, increase your knowledge and at the same time help you sleep.

1. Do not exercise right before bed

Some people do not get a chance to exercise during the day, so they get up at night just before going to bed for jogging or other types of exercise.

There is no doubt that the physical and mental benefits of exercise are innumerable, but experts say that if you exercise before going to bed, it raises your body temperature, which makes the body active and makes you sleep. It is difficult. However, a light walk or yoga will not make any difference.

Use sleeping pills only if you have insomnia and the doctor has ruled out all other causes of insomnia. 2. Do not take sleeping pills



The downside of sleeping pills is that you will get used to them and then you will not be able to sleep without them at all. The second problem is that the sleep from the sleeping pill does not give the body as much rest as natural sleep and you will feel tired even after seven hours of sleep.

Another disadvantage is that if you wake up in the morning after taking sleeping pills at night, you will feel drowsy and bored. In this case, driving or using heavy machinery can be dangerous.

Coffee contains caffeine which keeps the mind active and drives away sleep. One cup of coffee contains about 95 mg of caffeine which stays in the body for eight hours. This means that if you drink coffee at five o’clock in the evening, the effect will last until one o’clock at night.

3. Do not drink coffee after noon

Tea also contains caffeine, but the amount is around 26 mg, much less than coffee. However, it is better not to drink tea three hours before going to bed.

It has become a habit of many people to turn the pages of social media on their mobile phones while lying in bed before going to bed at night.

This has a negative effect on sleep because blue and white light comes out of the screen of the mobile and enters the eyes, which sends a message to the brain that it is day time and it is not time to go to bed. 4. Do not use a mobile phone before going to bed

Sleep means resting the whole body, but if you try to sleep immediately after a long and wide dinner, the poor stomach will not get a chance to rest because its work has just begun.

On the one hand, it can cause indigestion, on the other hand, sleep will not be good. So try to eat three to four hours before bedtime.

5. Do not eat chicken just before bedtime



6. Do not change the bedtime

Try to get to bed at the same time every day to get used to the body and mind. If you try to sleep before or after the time, the body will have trouble shutting down its system and getting ready for sleep.

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