Statistics - reliable science. Moreover, the reasons are not always health problems, the nervous system, as well as stress at work and in personal life.
Scientists and psychologists argue that routine rituals before bedtime are important for a person, ensure the coherence of his biorhythms, faster and better falling asleep, good rest. If a person deviates from a typical evening “scenario” and allows himself unusual actions, then he may encounter insomnia, anxious and sensitive sleep, morning fatigue and weakness, swelling of the face, and in some cases nausea. In order to tune into a sound sleep and wake up in the morning peppy, rested, you should remember a few points.
Consider 10 typical things to avoid before going to bed.
10. Do not go to bed hungry
And here, many may be outraged that nutritionists themselves go to bed, they say, do not eat immediately before bedtime and at the same time do not go to bed hungry. Who to believe? The thing is that the notorious rule "do not eat after 6" was designed for people who go to bed stably at 9-10 in the evening. Accordingly, 3-4 hours of “reserve” remained for comfortable and proper assimilation of food. If you go to sleep later, or even do some “night gatherings,” then it is strictly forbidden to force yourself to starve at midnight. Thus, you force the body to work in emergency mode - it breaks down muscle mass for energy, and insulin continues to be produced, provoking the secretion of hydrochloric acid and, as a result, causes an unpleasant rumbling before bedtime. For this reason, you can turn around in bed for a long time.
9. Drink coffee
We believe that every adult knows that caffeine has a stimulating effect on the nervous system. It is found in sufficient quantities in coffee, especially in naturally soluble or cereal grains. Of course, if you really want to liven up a bit after a hard day's work or warm up on a cold winter night, then there is no need to deny yourself a drink. But you can cook it from the second brewing or, for example, use chicory, decaffeinated green coffee. You can always put a little less granules in a drink and drink a lightweight version. And if you fill it with warm milk and honey, then a quality fall asleep in the near future is guaranteed to you.
8. Check work mail
All business matters must be left at work - this rule applies to a person of any age, gender and occupation. Moreover, one should not bother with working problems on the eve of going to bed. You should not even open work mail and read letters where you are asked for something, scolded, informed or launched the creative process in your head. As a rule, in the evening, she already does not think well, so chaos from thoughts and ideas disorients, can lead to hasty and rash decisions, not the most optimal projects. And a dream with such a "heap" of thoughts will be very restless and sensitive.
7. Read horror movies
As mentioned above, violent emotions and an abundance of negative thoughts badly affect the quality of falling asleep, the duration and depth of sleep. We do not advise you, looking at night, to read criminal reports in newspapers, police chronicle, or just art books of the genre of "thriller", "horror", etc. Overexcitation of the nervous system will lead to a deterioration in the quality of sleep, and the next morning you wake up broken with " buzzing "head.
6. quarrel
Many patients with insomnia sleep problems say that they cannot “turn off” the mental process in their head before going to bed. At the same time, conflicts and quarrels experienced during the day often come up in thoughts, moreover in the smallest details and emotional shades. People begin to work out a different scenario for the outcome of the quarrel - so that they can now tell the opponent how they could unscrew the situation in their favor, etc. Thought conversations with oneself wear out the nervous system, cause negative emotions, painful memories that lead to a very long sleep, and sometimes the complete absence of night rest.
5. Use a tablet, phone, computer
In our century, many people do not think of going to bed without a “control” check of all electronic media for the latest information. Someone is updating pages on social networks, others are waiting for emails, others are reading a chapter in an e-book, and others are watching sports news on a tablet. All these active actions lead to a stream of new information that requires understanding. The nervous system again works to the limit, forcing the brain to feverishly ponder over new information, seek answers to questions and problems. In addition, radiation from the screens of devices has a bad effect on the functioning of the brain and visual system, increases concentration, instead of allowing the body to relax. We recommend putting the gadgets aside at least 1 hour before bedtime.
4. Watch TV
For the above reasons, watching TV an hour before bedtime is harmful. It's one thing to watch a concert of classical music or watch a TV show about the nature and life of animals, tourism. It is completely different to listen to inappropriate news, watch thrillers or horrors, and loudly laugh at American comedies. Any bright emotions, whether they are good or bad, lead to overexcitation of the central nervous system, and this negatively affects the speed and quality of falling asleep. And insomnia after a scary, sad or dynamic film is not at all uncommon. In the morning you will feel squeezed like a lemon, and it will be very difficult to tune in to a hard day.
3. Activate
Any activity shortly before sleep is undesirable for the body and brain. Some people manage to play sports, looking at night, arguing that a tired and exhausted body will contribute to an early fall asleep. However, such a scenario is possible with a long measured load received during the day. If you decide to arrange an active workout before a night's rest, then the slow phase of sleep can be reduced, and falling asleep more complicated. It is advisable to finish all active movements 4-6 hours before a night's rest. By the way, this includes the general cleaning at a later time, as well as work, active computer or board games.
2. Drink plenty of water
It is possible and necessary to maintain water balance throughout the day, but it is undesirable to overfill the stomach just before bedtime. With a long and high-quality sleep, you will not get up at night to empty the bladder, which will lead to swelling of the face in the morning, bags under the eyes and slight bruising. On average, 1-2 hours before bedtime, you can drink a large glass of water and not worry about visual problems.
1. Change routine habits
Human biorhythms, as well as the hormonal system and many internal processes adapt to routine habits, so to speak, “rites” before going to bed. If you are used to drinking a cup of tea in 2 hours, taking a warm bath and lying with cucumber rings on your eyes for many months, then you should not drastically change the pace and suddenly try to fall asleep after a computer game or night communication on the social network. Overexcitation will prevent the body from tuning into its usual wave. Before going to bed, it is not advisable to start any creative activity that requires inspiration, experimentation, and active thought processes. But meditation or some calm yoga asanas may be useful in order to relieve tension from the muscles and nervous system.
The body uses its resources and capabilities to maintain active human activity in the middle of the day. It is logical that he needs a certain time to recover and “recharge” energy. Therefore, it is important to ensure fast, high-quality and regular falling asleep with a long deep sleep.