11 Things to Avoid Before Sleep

Some factors that affect your sleep quality. There are so many people who found it difficult to sleep at night. It is feared will be influential in through the activities during the day, also degrade the quality of health. One of the factors that can affect the quality of your sleep can be seen from the activities undertaken before sleeping.

Here are some unexpected things that can affect your sleep:

• Too Much Smartphone before Going to Bed

Mobile phones, tablets, computers and TVs emit light of a spectrum of colors that can stop the production of the melatonin (a hormone that can help to fall asleep) in your body. So that when you use your phone or laptop, you 'ordered' the body to stay awake.

Apply a curfew for yourself in using electronic devices. For example, one hour to one-half hour before bedtime, you are not allowed to use smartphones and other gadgets.
Read also: Reasons for Sleepiness During the Day

• Turn on the TV Through the Night

Not only emit a light that can make it difficult to sleep, TV is also produce sounds that can disturb you even after you fall asleep. Reduce lighting levels on your TV and set the timer to turn the TV off automatically after you fall asleep.

• Sleeping near Electronic Devices

Electronic devices near you can affect your sleep quality, especially your phone or tablet. People were more responsive to the emotional power of sound with a more personal and meaningful. People will wake up when they hear the phone beep, vibrate or emit light. So while charging your phone, you should put the phone in another room.

• Drink Tea or Coffee before Bed

You probably already know that the caffeine in coffee or tea can keep you awake. But you need to know that caffeine only able to keep you for 8 hours, so when you drink coffee at 3 pm, you may have trouble sleeping at 11 pm. Caffeine also makes it difficult to fall asleep because some people have a high sensitivity to caffeine.
Read also: Negative Effects of Caffeine on the Brain

• Sleep with Light On

Going to sleep with glowing lights can make it difficult to sleep. Dim the lights about 90 minutes before going to bed or turn off the lights completely.

• Book Reading in Bed

Reading a book for 30 minutes before bed can affect the quality of your sleep, but it depends on what book you read. It's advised to stay away from heavy reading books and invite you to think too deeply, for example books on finance, history, or mystery books.

• Dinner with Large Servings

Dinner with large servings can slow down your digesting system. So when you eat at 9 pm, your body is still working to digest the food, even if you already want to sleep. Consume foods with smaller portions and not too late. If you are required to have dinner, eat healthy snack made from wheat and rich in calcium, such as beans, cheese, whole wheat bread and banana.

• Shower Before Bed

Our body temperature decreased at night and make it cool to produce the melatonin hormone. To maximize the effect, you should not shower just before bed. Take a bath with warm water half an hour before going to bed so that when the body temperature cools down, you start to feel sleepy.

• Room Temperature Too Hot or Cold

The temperature is not too hot or cold can make you get a good sleep so you don't wake up at night. The ideal temperature for sleep is 20-22 Celsius, although sometimes it can reach 18-23 Celsius depending on where you live.

• See the Clock When Waking at Midnight

The habit of waking up at midnight and see the clock can provide an effect on the quality of your sleep. Suppose you woke up at 5 am, your brain will tell you that you have to wake up in two hours. The brain has been stimulated so you can not fall back asleep.

• Get Less Sunlight

Exposure to sunlight in the morning can set back the melatonin hormone and circadian rhythms (rhythm set schedule of when you should sleep and when to wake up) on your body. The sunlight makes you feel 'awakened' in the morning and make it easier to sleep at night.

Try to do activities outdoors or having breakfast at a place that is still exposed to the sun. It is one of the best ways that can be done to get quality sleep.

11 Things to Avoid Before Sleep 2016-07-19T09:13:00-07:00 4.5/ 5stars Linda Posted by: Linda