8 Habits That Hinder Your Sleep
The nocturnal rest that restores the energies and prepares for a new day of work is fundamental for good health. Some habits, however, can impair repairing sleep and accumulate tiredness, disrupting professional performance, studies, and interpersonal relationships.
1. Screens
Watching television, staying on social networks, games and other pages on the computer or cell phone at bedtime is one of these inappropriate habits. A receiver in the retina awakens the brain and even though sleep arrives, the brain takes time to turn itself off.
According to experts, the light from the devices inhibits the production of melanin, keeping the body awake for longer and providing a night sleep. Leaving these appliances at least 45 minutes before bedtime is enough to relax and have a better night’s sleep.
2. Food
Leave it to feed a little before going to sleep, only if it is something light. Heavy and greasy foods do not bring a pleasant and relaxing evening. Sleep until after the long meal, but the digestion will be stopped, the stomach feeling full, and the real rest will not come. The last evening meal should be at least an hour before bedtime. Going to sleep hungry also hurts the good rest.
3. Alcoholic beverages
In the previous line, sleep comes soon after ingestion, but alcohol fragments sleep and in the morning tiredness will soon appear. Depending on the dose taken, in addition to the fatigue other troubles may arise as headaches and motion sickness, further damaging the next day.
4. Stimulants
Drinking coffee or stimulating teas, such as black tea or mate, soda or even ingesting too much chocolates, hamper bedtime, delaying sleep, and quality at night. Smoking is also harmful because nicotine acts as a stimulant. The ideal is to avoid these products at least an hour before.
Using the screen instead of sleeping
5. Problems
When taken to bed they will certainly delay sleep, as well as cause restlessness at night. The best thing to do is to have a pick-up routine, leaving the worries aside for a better rest. Slowing down with quiet activities such as reading or crossword puzzles is a good idea.
6. Compensate for sleep
Letting go to sleep a little more the next day to compensate for the sleep of the previous day seems like a great idea, but ends up deregulating the whole biological clock and at night there will be difficulties for the sleep to arrive, even if the schedule to get up the next day is at 6 In the morning.
7. Physical Exercises
Great and healthy should be performed frequently, but if it is a little before bedtime there will be problems. The energy of the body, temperature and heart rate will not allow the body to relax and fall asleep at the right time, hampering rest.
8. Light on and environment inappropriate
Sleeping with some light on, directly or indirectly, impairs and much rest in the night of sleep. Electronic objects in stand by , noises, clutter, lack of air circulation, cold or too hot, all influence for adequate rest. Before bed it is good to check all this and leave the environment to content.
Malodorous nights cause metabolic changes such as obesity, which can leave the body predisposed to hypertension and heart disease, humoral alterations, harming the relationship between family members, co-workers, friends and others, changes in memory, reasoning and attention, In addition to lowering the immune yield.
Little adjustments in unhealthy habits as these will be a great investment for rest to be effective and the next day be much better.
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