Habits in the evening … 7 causes of inefficient sleep

Developed habits have a tremendous impact on our health and beauty. We usually spend the hours at the end of the day in a mechanical way. Living according to a rigid schedule in which one of the top places is surfing the Internet, or a few programs that interest us, not only harms our eyes.

Of course, it’s natural to seek solace after a long day. However, some things that we think relax us actually hurt us.

Which mistakes are you making?

1. Wine with dinner allows you to relax. It also has its dark side – it significantly impairs the quality of sleep, and as a consequence we wake up restless and prone to concentration disorders. This is because due to the metabolism of alcohol, the REM phase, which is necessary for the regeneration of our body, is disturbed. The malaise is aggravated by the need to get up at night to go to the toilet due to the diuretic properties of alcohol.
2. You should also avoid fatty foods or overeating before going to bed. Dinner should be mild, rather than full of spicy spices that can cause acid reflux or bloating. Excessively spiced food unnecessarily raises body temperature, which tries to lower it before bedtime. However, due to the slowdown of metabolism at night, we should not eat heavy meals. The body forced to work for many hours will not be able to rest.
3. The bed is a relaxation zone, to which everyday stress, such as e.g. developing a list of things to do, must not be brought. Also, the tension resulting from unpleasant conversations can prevent or at least postpone our ability to fall asleep.
4. If you plan to sleep, do not exaggerate with the heating of the apartment. Doctors recommend that the temperature in our room be between 17-21 degrees Celsius at night, because only this will guarantee us a peaceful, deep sleep.
5. In the evening, try to limit the amount of tea that contains caffeine. We should especially avoid black, green, red and white tea, as well as the first infusion of green tea, which will stimulate us.
6. Probably many of us like to sleep with our pet in bed. However, this is not the best solution for our body for a simple reason, a pet fidgeting in bed will wake us up unnecessarily. In addition, there is a likelihood of allergies, which can make it hard for us to breathe.
7. Finally, probably the most common thing these days – 1-2 hours before bedtime, we should no longer stare at the phone, laptop or TV, because the blue light of these devices hinders the production of melatonin, which is called the sleep hormone.