If you are someone who has trouble sleeping, here are 9 things you shouldn’t do before going to bed or things you should avoid before going to bed that will affect your sleep and make your asleep less effective.
Things you should not do before going to bed
Avoid tea, coffee, and cigarettes 4-6 hours before bedtime. because caffeine has a direct effect on insomnia. Caffeine stimulates the central nervous system, causing alertness, which makes it difficult to fall asleep and not sleep soundly.
Don’t nap in the evening because your brain incorrectly learns that your body has already gotten enough sleep, making it difficult to fall asleep at night.
Avoid eating heavy meals or foods that are difficult to digest 4 hours before bedtime, as the body has to work harder to digest these foods while you sleep, which can make it difficult to sleep soundly and may cause a feeling of fullness in the stomach due to indigestion.
Avoid exercising within 2 hours before bedtime. Because your body will burn energy and release hormones that stimulate the nerves, causing you to not sleep well and have poor sleep quality because your body is alert and makes you feel tired the next day.
You should not take a warm bath before going to bed. Because warm water will stimulate the body to be alert. UFABET It is recommend to soak in warm water at least 1-2 hours before bed. It will help you sleep well and relieve fatigue.
Avoid using your mobile phone for at least 30 minutes These devices directly affect brain waves, making it harder to fall asleep or not sleeping well.
Do not leave lights on all night because the pineal gland will think it is daytime and stop producing melatonin.
Do not leave the TV on because you will be so engrossed that you will forget to get sleepy and it will be harder to fall asleep.
You should not lie in bed if you are not sleepy . It may make you feel restless. If you cannot fall asleep within 20 minutes, get up and do something relaxing. Then come back to bed when you feel sleepy.
However, the above factors depend on each person’s age and physical condition because brain function is different.