If you suffer from insomnia, this raking of 10 bad habits harmful to your health are to know to make your nights and your days much better, that your troubles of sleep are occasional or regular.
Avoid these 10 mistakes that can compromise your sleep!
1- Drink liquids
Even though drinking water, especially lukewarm before sleep brings health benefits, consuming fluids 1 to 2 hours before bedtime makes you wake up regularly during the night, ie at least 2 or 3 times for relieve your bladder. By interrupting your sleep, it will not be restorative and you may feel tired.
Do not sleep at a predetermined time
It is important to promote the development of the biological clock of the brain, by becoming familiar with the rituals of sleep. Learn to go to bed at the same time every day so you do not interrupt your sleep cycle.
Do not put all electronic devices out of the way
No electronic device should be near you at night or before sleeping. Exposure to screens has long been debated by specialists; it would promote sleep disorders because of the lights. Also, by putting aside tablets, TV and smartphones, you will preserve the quality of your sleep and its cycle.
Put a light alarm clock
The lights can also be projected by the alarm devices for the alarm clock. If your brain is exposed to it, it may keep him awake. Opt for a traditional type of alarm clock that will make you sleep peacefully.
Choosing a poor quality mattress
Many bedding stores today call on specialists to develop new models that meet the expectations of their customers. There is a real awareness of the need for a good quality mattress to improve sleep and relax. Choose the right one!
Eat before going to bed
Nights must be a rest for you and for the organs of your body. If you stimulate the functioning of the digestive system before going to bed while eating, it will have to treat the food consumed during the night. Also, avoid sleeping with the feeling of heaviness that can cause sleep disorders.
Do exercises, work or study before bed
Doing exercises gives you a feeling of freshness and breaks with your desire to sleep. According to one study, this can affect the heart rate during the first hours of sleep. Reading or studying will also stimulate your cognitive functions and you are likely to ruminate or bother you before sleeping.
If you are used to doing one or the other, it is necessary to stop these activities 3 hours before going to bed. For those who have the habit of reading before sleeping, choose a book that is boring, it will make you want to sleep.
Keep your feet and body cold
An environment and cold feet can interfere with your sleep cycle, so keep them warm, thereby promoting the dilation of blood vessels preparing your nervous system to sleep. Go for socks without rubber bands to avoid impeding blood circulation.
Consume energy drinks before bedtime
Coffee and other energy drinks that contain caffeine keep you awake and alert.
It is then necessary to avoid them as much as possible or to stop using them 4 hours before the scheduled bedtime. Opt for foods rich in potassium and magnesium to help loosen muscles.
A bad position to sleep
For a good night's sleep, opt for a good position to promote well-being. Some researchers warn about sleeping on the right side. In contrast sleeping on the left side would have more health benefits, such as promoting, lymphatic drainage, good digestion and good heart health.