Among the things not to do before bed, you will certainly find some of your bad habits … which you may not have suspected! However, some sleep hygiene rules are very simple to apply at night until bedtime and in bed to avoid the risk of insomnia.
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What not to do before going to sleep: sleep hygiene
The 6 hours before you go to bed already have an influence on your sleep! Chase away bad habits that have set in and can disrupt sleep in the afternoon and evening.
- Avoid naps.
Staying awake during the day helps fall asleep at night. If you feel that the nap is relaxing for you, do not exceed 30 minutes, and prefer “micro-naps”.
- Don’t eat chocolate, or drink coffee, tea, cola, or any soda 4 to 6 hours before your bedtime.
Chocolate and all of these drinks contain stimulating caffeine which can cause difficulty falling asleep, waking at night, and shallow sleep. For some, caffeine can even disrupt sleep even if it is consumed earlier in the day.
- Do not play sports within 4 hours of bedtime, but before!
However, regular physical activity is recommended in the early evening. Sport promotes sleep, decreases nocturnal awakenings and increases slow wave sleep, which is the most restorative.
- Don’t eat a heavy dinner.
No meals those are too large, too rich in protein or fat late in the evening. A diet rich in slow carbohydrates, on the other hand, promotes sleep.Also read Benefits of Using Careprost Eye Drops
- Do not drink alcohol with the evening meal or in the evening.
Alcohol is a depressant and sedative that can make it easier to fall asleep – especially for people with anxiety. But it is responsible, even at low doses, for a fragmentation of the second part of the night sleep: which causes nocturnal awakenings.
Things Not To Do Before Going to Sleep
- Do not drink too much water during the evening
This will help reduce the risk of getting up to urinate at night.
- Do not do any exciting activity for at least 1 hour before bedtime.
No to games and all screen exposure. Promote relaxing activities to prepare for sleep: read, listen to soft music. Physical and moral relaxation will promote falling asleep.
- Don’t go to sleep hungry.
Hunger interferes with sleep. A light snack at bedtime especially based on carbohydrates: sugars, starches, milk, can help sleep. However, avoid fatty or heavy foods.
- Don’t smoke before going to sleep.
Nicotine is a stimulant. Also and especially avoid smoking at night when you have a sleep disorder. Smoking during nocturnal awakenings increases these awakenings!
- Don’t take your problems to bed with you.
Plan a time earlier in the early evening to “work” on your problems, plan your activities for the next day … Concerns interfere with the onset of falling asleep and the production of deep sleep.
- Do not place your alarm clock in your sight in your bedroom.
The observation of the passing hours can lead to anxiety, worry, frustration which will interfere with sleep.
There are some things you can do before sleeping to promote good sleep hygiene! They concern in particular the preparation of your bedroom: at an average temperature, in peace and in the dark.
Stimulus control instructions
The stimulus control method seeks to strengthen the link between bed and sleep. In order to re – associate the bedroom with sleep, rather than awakening and apprehending insomnia.
To begin with, start by setting up a ritual before bed: a certain routine that comes up every day just before you go to bed. This will for example be washing your teeth, putting on your pajamas only at bedtime, checking in the house that everything is turned off and closed … You thus mark an important transition between waking and sleeping.
- Don’t get into bed before you feel the need to sleep.
Learn to spot your sleepiness signals: yawning, feeling of cooling, rubbing eyes, tendency to doze off…
- in your bed, don’t talk on the phone, don’t watch TV, don’t eat, doesn’t read!
The bed should only be used for sleeping, cuddling and sex…
- Don’t try to fall asleep at all costs.
This leads to activation of thoughts and increases performance anxiety.
- If you cannot fall asleep after 20-30 minutes, do not stay in bed.
Get up, go to another room, start a relaxing activity (reading, listening to soft music, making a hot drink). Stay in a low light mood.
When drowsiness returns, go back to bed. This measurement should be repeated as many times as necessary, especially in the event of nocturnal awakenings.
- Don’t set your alarm clock for different times.
Get up at the same time every day, regardless of when you fell asleep the night before and / or how long you slept the night before. This will allow you to regulate your sleep / wake cycle.
These different sleep hygiene and stimulus control tips are part of the cognitive behavioral therapy method for insomnia. A method that is 80% successful in improving sleep disorders.
To go further, Online Health Pills, the 1st online for insomnia, can provide you with personalized coaching to fundamentally change your sleep habits and attitudes. It is possible to relearn how to sleep well and regain good sleep hygiene in 2 or 3 months!Tips and Tricks for Beginners to Lose Weight Fast