I believe that many people may have bad habits that they like to do before going to bed. But do you know that these bad habits may be an important factor that undermines our health? Because sleeping is a time that helps our bodies to repair and build muscles after exercising. It helps the brain to collect what we learn and store it as a memory. ยูฟ่าเบท http://ufabet999.app And helps hormones, heartbeat, and various systems in the body to work more slowly.

But if we don’t get enough sleep or sleep in poor quality, it can cause various systems in the body to malfunction, such as a weakened immune system or abnormal metabolism . Therefore, to increase the efficiency of the body’s ability to repair itself, you should stop doing these bad habits before going to bed.

1. Watch TV before going to bed.

Before going to bed is usually the time when we tend to watch TV after a tiring day. And most people tend to watch TV until they fall asleep. But when it’s time to actually go to bed, our eyes are so wide open that it’s hard to fall asleep. This is because watching TV before going to bed ( or worse, watching TV all night ) causes the blue light from the TV screen to interfere with the functioning of the hormone melatonin, causing us to not feel like sleeping. In addition, we should give our brains and minds time to prepare for rest. Watching TV before going to bed may make us think too much until we can’t sleep.

2. Use a mobile phone or computer.

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Using a mobile phone or computer before going to bed is similar to watching TV before going to bed because both mobile phone and computer screens also emit blue light, which disrupts the functioning of the melatonin hormone. Many companies have now developed blue light blockers for these electronic devices, allowing us to get a better quality sleep. However, if your electronic devices do not have blue light blockers, you may have to adjust the light to be darker, which may help somewhat.

3. Read horror novels.

Although reading a book before bed can replace watching TV or playing with your phone, you have to consider what book you are reading. If it is a romantic novel or self-help book, it may help lull your body and mind to sleep. But if you read something exciting or scary, it may cause your body and mind to become stressed , which may make you stay up all night.

4. Eating late at night

People nowadays often have to deal with the chaos of their day, especially if they have children or work hard ( or both ). Before we know it, it’s already 9pm and nothing has been eaten yet. However, eating right before bedtime is not good for your health. In addition to causing obesity , studies have also indicated that eating late at night can lead to binge eating.

In addition, foods that contain hidden caffeine or sugar, such as chocolate, can make you feel wide awake all night, even if you avoid late-night coffee. Plus, eating right before bedtime can cause acid reflux, which is common. If you really need to eat at that time, it should be easily digestible and eaten in small quantities.

5. Drink caffeinated beverages

Even chocolate, which contains hidden caffeine and sugar, can make us stay up all night. What about drinking tea or coffee before going to bed? Because we all know that these beverages contain caffeine without having to hide it. So it’s no wonder why we don’t feel sleepy when it’s time to sleep. One study showed that caffeine not only makes it difficult to fall asleep, but also makes it difficult to sleep deeply. This can lead to fatigue after waking up and making us need to add caffeine to our bodies immediately after waking up. The study also found that even if we drink coffee 6 hours before going to bed, the effects of caffeine will still reduce our sleep at night by more than an hour. Therefore, it is best not to drink coffee after 4 p.m.

6. Exercise

Although sleep experts recommend exercising every day to help you sleep better, exercising right before bedtime is a no-no. This is because exercising releases adrenaline from the body and makes your heart beat faster. This will not make you feel sleepy. However, if you really need to exercise late at night, experts recommend taking a cold shower to lower your body’s temperature to a normal level. In addition, taking deep breaths can also help reduce adrenaline in the body.

7. The room is too hot.

Sure, keeping your air conditioner set to around 25 degrees Celsius can save you a lot of electricity and help reduce global warming in a commendable way. But turning the temperature down a bit might actually have a better effect on your sleep. One study showed that sleep improves when your body cools down, which your body can’t do if the room’s temperature is set too high.

8. Change your daily routine

It has been proven that having a nighttime routine can be beneficial for people of all ages. This is because it signals your brain that it’s time to lull your body and mind into sleep. For example, jumping into bed at the same time every day can also help with showering, brushing your teeth, and other relaxing activities. However, if you change your routine, it can be harder to fall asleep.