6 Things You Should Never Do Just Before Sleeping!
Some things can get in the way of a good, restful sleep and If you are like the millions of adults out there who lack adequate sleep day in and day out, you will want to make sure you do everything that you can to ensure that you are resting at night.
Proper sleep can break this cycle of stress and give you a peaceful and gentle mind.
Here are 6 things that you should never do before sleeping or you may run the risk of getting no sleep at all.
1. Eating, well anything
Our bodies cannot effectively digest and sleep at the same time. Having a heavy meal too close to bedtime can make you feel bloated, nauseous and painful. Fatty or spicy foods in particular can cause an acid reflux in your body, making you uncomfortable and definitely not able to sleep. Eating chocolate, in ice-cream or as a bar can also harm your sleep. Chocolate contains a chemical called theobromine which can increase heart rate and reduce sleepiness. If you necessarily need to have something before going to bed, opt for sleep inducing foods like milk, banana and turkey.
2. Drinking alcohol
This can make your night restless and disturbed. While alcohol initially induces sleep and makes you drowsy, research says that this state is temporary and not very beneficial to the body. This is because as our body begins to metabolize the alcohol, REM sleep, the period where our sleep is most restorative, is reduced. Additionally, a 2014 University of Missouri study points out that alcohol is a diuretic which means that you may have to get up and take bathroom breaks throughout the night.
3. Popping a pill
Taking medication for cold or allergies right before you sleep can be dangerous. Medicines like antidepressants can have a strong sleep reducing effect and some pain medications may upset your stomach, making your sleep more difficult. Pills that have pseudoephedrine like flu medications can wire your brain into feeling restlessness, making it tough for you to sleep. Opt for syrups over pills if you cannot bear the cough or pain as these generally contain antihistamines, that will make you feel drowsy.
4. Using a phone or laptop
The blue light emitted by your TV, cellphone and laptop can stimulate your brain into activeness, making you lose your sleep. It also prevents secretion of melatonin, the sleep inducing hormone. According to a Mayo clinic study published in 2013, it is important to keep the electronic device at least 14 inches from your face and turn down your screen's brightness to reduce your risk of light-related sleep problems. Not just this, even checking emails can make you feel nervous or agitated and keep you out of focus the next day.
5. Taking a shower
Our body's temperature naturally cools down as evening approaches. But when we take a bath, our body temperature rises. This makes sleeping difficult as we need a cool temperature to sleep. That is why it is easier to sleep when your toes are uncovered. Additionally, taking a shower before bed can send wrong signals to your brain if it is an occasional thing you do. Your brain may wire your body to wake up instead.
6. Trying to resolve a fight
If your are trying to find a solution for a fight before going to bed, chances are that you will end up making things worse. You may ruminate all night long, repeating the conversation in your head, preventing yourself from sleeping well. The stress can activate cortisol production in your body, impeding your ability to sleep. A majority of people who face insomnia cite stress as the biggest reason for it.
A relaxing routine is essential for a good night's sleep. Make sure you don't do any of these 6 things if you want to feel fresh and energized as you take on tomorrow's challenges.