10 things you should never do before bed?

Getting enough sleep is essential for helping a person maintain optimal health and well-being. When it comes to their health, sleep is as vital as regular exercise and eating a balanced diet.

due to lack of sleep people are likely to face diseases and health problems and this might even effect on performance, effects can also be seen in reduced efficiency and productivity error and accidents, sometime the effect can be deadly.

As i have explained in my previous blog “how to overcome insomnia". I have mentioned  in details the factors that could cause insomnia. I have also shared few tips that could help you solve this problem.

In this blog i will discuss about 10 things you should never do before going to bed. So make sure you read it till the end .

Things you should never do before going to bed:-

Eating Chocolate:-

Having a sweet treat after food can be very delicious, but it may affect your sleep. According to Dr. Mercola  even though dark chocolate is healthy form of chocolate in terms of antioxidants. But it also contain relatively high levels of caffeine that can keep you up at night if you're sensitive. According to New York Times article, chocolate also contains theobromine, which raises our heart rate and can lead to sleeplessness.

Hydrating Before Bed:-

Staying hydrated through out the day is very effective for your body, as it can help to release all toxic materials out of your body through Sweat. But Drinking too much  liquids before bed fills up your bladder ultimately resulting in frequent bathroom trips during the night.

Eating Spicy Foods:-

What you eat before bed will determine how you feel throughout the night.  According to a research  published by the International Journal of Psychophysiology, show that eating spicy foods can raise body temperatures, making it more difficult for our bodies to rest. Chances are strong that you might feel burning or uncomfortable feeling in your gut after eating spicy or fatty foods. And will be more likely wind up with indigestion and discomfort.

Smoking Cigarettes or Cigars:-

Although smokers believe smoking calms their nerves and many smokers try to get in one last cigarette before tucking in for the night. But evening cigarette actually does more harm than good. This is because of a compound called nicotine that is present in almost every cigarettes. Which is as simmilar as caffeine and can make it harder for the brain to enter sleep mode.
According to Dr. Brandon Peters, a board-certified neurology sleep medicine specialist, have shown that smokers take longer to get to sleep and experience a less deep sleep than people who don’t smoke.

Exercise Right Before Bed:-

A good workout is very effective to start a day but it can have a reverse effect when done before bed. This is because of a chemical that is released in body “Adrenaline " that keeps your brain active, and it’s difficult to wind down.
The University of Maryland Medical Center recommends avoiding strenuous exercise two hours before sleep. This will allow your body temperature to cool down and your heart rate to relax,and making it easier to fall asleep.

Drinking Caffeine:-

Coffee is one of the most popular drinks in the world. That’s why so many people love coffee in the morning as it helps us feel energized and ready to confront the day’s activities.
As coffee contain Caffeine a legal drug and stimulant that can affect our energy level, heart rate, and feelings of wakefulness. it can cause disturbance to your sleep, making it harder to fall asleep while also waking you up during the night.

Drinking Tea:-

It seems straightforward that avoiding drinking coffee right before bed can help us sleep, but what about tea? Some teas are great for calming and relieving stress before bed; these are usually herbal teas that do not contain caffeine. As i have mentioned in my previous blog, I have also gave few examples that you can consume before sleeping.

Taking Antidepressants:-

studies show that taking some antidepressants can make it very difficult to get to sleep. This is because many antidepressant medications work by changing how the brain functions, including the production of norepinephrine, dopamine, and serotonin—each of which show to impact sleep schedules.
If you’re taking an antidepressant and having trouble getting to sleep at night, talk to your doctor about the issue immediately.

Drinking Alcohol:-

Although it may seem like after a few glasses of wine you fall asleep faster, wine actually prevents you from falling into a deep sleep.
Research from WebMD reveals that, while alcohol can help us get to sleep, it typically comes with a “rebound” effect that results in waking up and then struggling to return to sleep. And Of course, drinking excessively can also lead to a rough morning.

Checking Your Smartphone, Tablet, Computer or E-Reader:-

Many people struggle to put their smartphones, tablets, and other electronic devices away for the night. The light from your screen keeps your mind stimulated making it harder for you to fall asleep.  Accordingto a study from the UCLA School of Medicine show that the bright light emitted by these devices is very similar to sunlight. which tends to  slow down or stop the production of melatonin. Without melatonin we tend to stay awake longer which in turn keeps us up later than we intended.

I hope now you know why you should not do the following things before going to bed.And if you like my information follow us and subscribe to our blog via email and we will mail you everytime we post something new.

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