Many people in the United States complain that they have difficulty in sleeping at night. Most of us connect to this problem however we do not realise that our habits are responsible for it to a great extent. Mentioned below is a list of things that you should avoid doing right before going to bed.
Exercise is a very important part of our life and is quite critical for a healthy body however there is a time to exercise your body. Any type of physical work out within 3 hours of going to bed increases the body temperature and makes it difficult for us to fall asleep. The best time for exercise is early in the morning or the evening hours. Studies have shown that exercising before going to bed takes the doze away however when done in morning contributes to a better sleep.
2. Watch TV or surf internet
Most of us watch TV or read our emails on our laptop before going to bed. Studies have shown that going face to face with screens before going to bed reduces the ability to sleep. The glowing lights coming from the screens of TV and laptop decreases the production of Melatonin which is the hormone responsible for making you fall asleep. All sorts of screens should be avoided at least 1 hour before going to bed.
3. Drink too many fluids
Alcoholic beverages and caffeine based fluids like coffee make it difficult to sleep well at night. Even too much water should not be consumed right before you go to sleep. If you drink too much water or any other drink before going to bed, you are more likely to wake up in the middle of the night for washroom breaks. This however does not mean that you should go to bed thirsty. Striking the right balance is the key to a good night sleep.
4. Have serious conversations
Having serious conversations make you angry and keeps your mind full of thoughts. When you try to sleep, these thoughts do not let you sleep. Studies have proved that sleeping right after a fight preserves the emotions until you wake up in the morning. It is a good idea to avoid talking to people like your boss, boyfriend/girlfriend, subordinates etc who have the capacity to make you angry.
5. Read engrossing stories
Many of us read our favourite novels for some time before going to bed. There is no problem with reading novels or stories however reading engrossing stories right before going to sleep is not a very good idea. Reading such stories keeps you tied to your reading place and the time passes by very quickly leaving you with very little time to sleep before you wake up in the morning. Finding a boring story to read before going to bed is actually a good idea as it will not interest you much making you feel drowsy.
6. Take a hot bath
Taking a warm shower before bed can actually induce sleep however taking bath with hot water as some people do raises the temperature of the body making it difficult for us to sleep. Our body temperature drops at night however hot water bath makes it rise again taking away the relaxation.
7. Over eat
We should not over eat before going to bed. Over eating before going to bed with a full belly stimulates the brain waves which can result in bad dreams at night. These bad dreams become worse if you eat anything unhealthy.
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