9 things not to do before going to sleep

Looking at the screen of an electronic device before starting a night’s sleep reduces its quality, according to a study. What are the habits to ban before going to bed?

Sleeping well is the key to both physical and mental well-being for the day ahead. But did you know that the first step to deep, restful sleep begins when you go to bed?

The consumption of energy drinks, for example, is very little recommended. According to a study by Journal of Clinical Sleep Medicine, products that contain caffeine eaten 6 hours before bed will reduce your sleep time by at least an hour.

This category of stimulants also increases the risk of developing possible cardiovascular diseases, which are themselves aggravated by insufficient sleep. It is a veritable vicious circle.

How to make it easier to fall asleep?

Make no mistake, if he stays strongly discouraged from practicing sports activity intense before falling asleep, regular, moderate-intensity exercise at the end of the day will make it easier to sleep. Your night will not be disturbed and the sport will make you fall asleep deeper.

According to Inserm, the intensity of the light, the interior temperature, the number of people sleeping in the room or the presence of screens are all factors that may influence your sleep. The important thing therefore remains to favor darkness and the absence of noise.

A room that is too hot and a room that is too cold should be avoided: the ideal is to fall asleep with it a temperature of around 20 degrees. According to a study byNational Institute of Sleep and Vigilance (INSV), your room must oscillate between 16 and 18 °.

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2/9 – Drinking coffee too late
Consuming a caffeinated drink after dinner interferes with your sleep. Caffeine is hidden in many products, such as tea, chocolate, sodas and energy drinks.

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3/9 – Exercise before bed
If you don’t have time to exercise before the end of the day, be sure to finish your workout at least 3 hours before bed.

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4/9 – To drink a lot of water
Focus on hydration throughout the day to avoid drinking your daily quota before going to bed. This bad habit interrupts your deep sleep because it forces you to wake up to go to the bathroom.

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5/9 – Increase heating
It is more difficult to fall asleep in hot weather. Heat also affects the quality of your sleep.

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6/9 – Stay in front of the computer
Many of us stand in front of a computer screen before sleeping. Artificial light is still bad for sleep, especially the blue light given off by screens.

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7/9 – Nibble before sleeping
Over-snacking right before bed affects your metabolism and increases your risk of indigestion and nightmares.

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8/9 – To drink alcohol
While alcohol can make you drowsy and make it easier to fall asleep, it interferes with your deep sleep. Drinking alcohol before sleeping may therefore wake you up during the night, interfere with your rest and impair your memory.

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9/9 – To get angry
Arguments or discussions that make you angry late at night can trigger hormones to release that keep you awake longer.

Source: Topsante.com by www.topsante.com.

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