What are the things that should be avoided before bed because it will hinder your sleep, and what is the best time to sleep at night?
The answer is here, with a doctor's advice to help you get a deep, restful sleep.
First, we present 6 things that should not be done before bed, because they affect its quality and may even cause insomnia, namely:
1- Drink coffee
Having a caffeinated drink after dinner affects your sleep.
Caffeine is hidden in many products, such as tea, chocolate, soft drinks and energy drinks, according to a report in the French magazine Top Santé.
2- Exercising or exercising
Make sure to finish any exercise or sports activity at least 3 hours before you go to bed.
3- Drink plenty of water
Water is very necessary for the body and important, but drinking a large amount before bed may cause you to wake up at night to go to the bathroom, so you must hydrate your body with water throughout the day to avoid drinking your daily portion of water once before bed.
4- Sitting in front of the computer
Many of us sit in front of a computer screen before bed, but artificial light is harmful to sleep, especially the blue light emitted by screens.
5- Eat light meals
Eating snacks right before bed affects your metabolism and increases your risk of indigestion and nightmares.
6- Anger
Discussions that make you angry late at night can lead to the release of hormones that keep you awake longer.
Medical tips for a comfortable and deep sleep
Lack of comfortable sleep is one of the most important problems facing people in our time, especially in light of working conditions and the requirements of sound health.
Doctor Ayman Sakali said, in an interview with Anadolu Agency, that "comfortable and good sleep is one of the most important conditions for the beginning of a healthy and enjoyable day, so practical measures can be taken to obtain this, instead of taking medications immediately."
He adds, "For a healthy body and a good day, it is important to increase the quality of sleep rather than its duration, because not sleeping comfortably and well leads to several negative symptoms," stressing that the best time to sleep is between 8:30 and 11 pm.
Sakali explains that among the symptoms of lack of sleep or not sleeping comfortably and well are:
Lack of attention during the day.
difficulty concentrating
Decreased job performance.
Melancholy.
Also many health problems, such as high blood pressure and eating disorders.
And he continues, "Generally, an average of 7-8 hours of healthy and good sleep is sufficient for adults, and instead of using medications for restful sleep, the underlying problem must be identified and treatment planned accordingly."
Here are 10 medical tips provided by Dr. Sakali, to get a healthy, deep and restful sleep:
Avoid short naps in front of the TV before bed, as it can cause nighttime insomnia.
The room temperature should be appropriate, the ideal temperature is between 21-22 degrees.
It is preferable not to have electronic devices, such as TV, mobile phone and computer in the bedroom, because spending time on the bed with the use of these devices, can spoil the quality of sleep.
Night lights should not be used in the bedroom, and the lighting should be light and appropriate, because this activates the hormone melatonin, which is secreted during sleep only in the dark.
Sleeping during the evening period between 20:30-23:00, in order to benefit from the hormone melatonin, which reaches its peak during this period and thus increases the quality of sleep.
Before going to bed, make preparations for bed such as brushing your teeth or going to the bathroom.
You should not eat foods after 7 pm, and especially stay away from stimulants such as tea and coffee.
Keep regular bedtime and wake-up times, including on weekends.
If you cannot fall asleep after half an hour of going to bed, then you must get up and read a book in another room, and try to sleep again.
The bed and mattress should be comfortable based on a person’s choice and preference, as their quality plays a role in a comfortable sleep.