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