We all love a good night’s sleep since that is something vital to good health. It improves your mood and restores your energy levels. But your sleep depends on many factors such as diet, what spurred you to sleep or the activities carried out during the day.
For this reason, people who suffer from sleep disorders need to analyze what they do because they are likely to be committing certain mistakes that prevent them from resting well.
9 Things that you should avoid if you want to improve your quality of sleep
1 – Using blue lights
Looking at your mobile phone or watching television may disrupt your sleep, so you should avoid these devices at least an hour before going to bed. This is because the blue light they produce decreases the production of melatonin, which helps you feel sleepy. If you can’t avoid them, try to keep your devices up to 35 centimeters as a minimum and lowers the brightness of the screen.
2 – Consuming fatty or spicy foods
There are people who think that eating meat in the evening can help you sleep better because the protein has tryptophan but a very heavy meal close to bedtime can prevent you from sleeping well. In addition, spicy or fatty foods are associated with acid reflux that will wake you up during the night. It is ideal to go to sleep two hours after your last meal.
3 – Smoking
Nicotine is a stimulant that can be found in all cigarettes. What is certain is that, although the majority of smokers do so to relax, the nicotine may make the situation worse. Especially if you smoke before going to sleep. But using patches, electronic cigarettes, tobacco and any form of introducing nicotine in the body will keep you up all night.
4 – Eating chocolate
Chocolate is a great source of caffeine, especially dark chocolate, so that will keep you awake and prevent you from sleeping normally.
5 – Drinking alcohol
In the beginning, alcohol makes you think you’ll sleep better because you are tipsy and that makes it easier to fall asleep, but when it starts to metabolize, your phase of REM sleep is reduced and you wake up tired and unable to concentrate. In addition, with it being a diuretic will get you to wake up in the middle of the night to go to the bathroom, interrupting your sleep.
6 – Taking pills or medicine
Taking medications daily can cause sleeping problems as you can keep you alert for several hours after taking it, such as antidepressants or certain painkillers.
7 – Drinking coffee or tea
These drinks are a diuretic so that could disrupt your sleep, several times at night. In addition, they are stimulants so they will make you feel active at bedtime.
8 – Intense sports/exercise
You should exercise even if it is late but you should not choose to practice at high intensity because that will not help you much to sleep. However, practicing a moderate exercise regularly helps to treat insomnia and promote good sleeping habits.
9 – Drinking lots of water
If you do decide to drink a lot of water before sleeping, you will not get a good rest because you will wake up constantly to go to the bathroom to urinate.
As you can see all of these things are little errors that we commit, but which greatly impact our sleep either because they prevent us from falling asleep or because it can wake us up throughout the night.