What you need to give up in the evening so that sleep is healthy and sound

Photo: Betsssssy

Pho­to: Betsssssy

Lack of sleep adverse­ly affects the state of the body. Experts are sure that sleep should not only be suf­fi­cient in time, but also of high qual­i­ty.

In order to get enough sleep and ful­ly relax dur­ing the night, experts advise you to fol­low how you spend a few hours before bed­time. Sleep experts have com­piled a list of what not to do before bed:

Drink­ing alco­hol

In addi­tion to the fact that sleep after drink­ing alco­hol will be dis­turb­ing and super­fi­cial, fac­tors such as a full blad­der and dehy­dra­tion will pre­vent you from ful­ly rest­ing.

Abuse Gad­gets

Star­ing at the screen of a com­put­er, tablet or smart­phone is harm­ful for sev­er­al rea­sons. First of all, bright light from a lap­top mon­i­tor or smart­phone screen stim­u­lates the brain to work, and this affects the pro­duc­tion of mela­tonin, a hor­mone nec­es­sary for qual­i­ty sleep. Sec­ond­ly, unnec­es­sary or dis­turb­ing infor­ma­tion also does not allow the brain to relax, and sleep becomes shal­low.

Load your­self with heavy read­ing

You can even read before bed. How­ev­er, keep the read­ing light and fun. Leave com­plex and intense lit­er­ary opus­es for anoth­er time — unpleas­ant thoughts will not let you fall asleep or will man­i­fest as night­mares.

Take a hot bath

Odd­ly enough, tak­ing a hot bath before bed is not good for good sleep. The fact is that dur­ing sleep, the body tem­per­a­ture drops by sev­er­al degrees, while a hot bath, on the con­trary, rais­es your tem­per­a­ture. Thus, the body will have to spend more time low­er­ing body tem­per­a­ture. The ide­al option is to take a bath a few hours before bed — while you are get­ting ready for bed, the tem­per­a­ture will return to nor­mal, and you will fall asleep quick­ly and eas­i­ly.


A full stom­ach is not the best com­pan­ion for qual­i­ty sleep. Don’t overeat before bed, but don’t starve your­self either. Both nutri­tion­ists and sleep experts are unan­i­mous: a light sal­ad, a small por­tion of meat or cheese, and fruit are an excel­lent choice for an evening meal. Then a healthy and sound sleep is guar­an­teed to you!

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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