Many believe that the correct sleep is only by going to bed early, and forgetting that the matter is much greater, as it is supposed to start preparing for sleep at about sunset.
The British newspaper "The Independent" published the top 6 misconduct many people do a few hours before sleep, causing them insomnia and inability to immortality to sleep quickly, which requires advice to avoid it...
1- Smart Devices Before Sleep:
Do not use any smart device and you are in bed. Studies confirm that the blue and white light emitted from the digital screens prevent the brain from the secretion of melatonin, which allows your body to identify the correct timing of sleep.
2- Sleeping pills :
Do not take sleeping pills, unless you are already suffering from insomnia, after consulting a doctor. The sleeping pills have negative effects related to muscle weakness and memory, and the abuse may turn into addiction that is difficult to get rid of later.
3- Sports Before Sleep :
Do not exercise before bedtime. Several studies have shown that a person's body temperature increases from exercise to hinder sleep. Experts recommend light exercises such as yoga that help relax.
4- Do not think about working and you are in your bed:
Do not occupy yourself and you are at bed what you should be busy with and you are in your office, bed is not a place to work. Experts advise that the bedroom be only for sleep.
5- Caffeine:
Stay away from caffeine after 5 pm. One study found that eating 400 milligrams of caffeine before six hours of sleep made sleep uneasy. Those who eat caffeine just a few hours before going to bed have insufficient sleep hours.
6- Avoid fatty meals before sleeping :
Avoid fatty meals before sleeping, as this behavior will harm the quality of sleep, both in terms of the number of hours or wake up from time to time. If you feel hungry late at night eat some grains.