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Health & Fitness: Absolute Worst Things To Do Before Bed!

Health & Fitness: Absolute Worst Things To Do Before Bed!

After a long, tiring day, all you want to do is just crawl under your blankets and sleep it off. Instead, you end up scrolling through your Instagram feed, facebook and other social media platforms.

Getting enough sleep daily is important for your physical and mental well-being. But good sleep is difficult to come by when midnight munching, binge-watching, or getting caffeinated. On average, adults between 18-60 years of age need seven to nine hours of sleep.

Given Below Are Things To Avoid Before Bed:

Staring at a screen:
You feel tired, but cannot stay away from scrolling your mobile or laptop before bed. According to a 2022 study published in Sleep Science, excessive use of electronic devices (mobile, laptop or TV) before bed can disturb sleep or sleep latency (transition from wakefulness to sleep).

The blue light emitting from gadgets can stimulate your eyes and decline your melatonin levels that controls the sleep-wake cycle.

Indulging in fast food:
After the 4-hour scroll you’ve just done through your social media pages, there’s no question that you need a snack! And, what about when you wake up hungry at night? But, it’s not good for your sleep.

Consuming caffeine or alcohol:
Who can say no to a cup of hot coffee? But it’s a BIG no-no when you want a good night’s sleep, and the same goes for alcohol. Like coffee, alcohol contains high levels of caffeine that can disturb your sleep routine.
It is a no-brainer to avoid caffeine or alcohol a couple of hours before bed, as caffeine can take longer to leave the system.

Getting into an argument:
We all know not to do it, so here’s your gentle reminder: “don’t go to bed angry”. The bedroom is for sleep, and once you have decided to rest, keep phones away. The best you can do is try to resolve the issue that has been egging you. This can bring you peace of mind and help you sleep without any negative thoughts.

Reviewing the day non-stop:
Do you feel that sometimes you cannot turn off your thoughts at night? Your subconscious mind can even pull out some embarrassing memories from your everyday routine, teenage years, or something you’re not proud of.
Thoughts that you cannot shake can create chaos in your sleep cycle.

Having an erratic bedtime schedule:
We all are guilty of trying to keep a sleep schedule and failing at it. Irrespective of days or level of tiredness, you should never fight your body’s sleep cycle.

Your body and mind needs a cue that it’s time to rest. And, to get the same, you need a little preparation. The best step to start getting better sleep is to set an appointed sleep timetable and stick to it. Being consistent can get your body rhythm on track.

Chugging lots of water:
Sipping water all day is great to stay hydrated. However, try to reduce the quantity before bed to avoid frequent urination in the middle of the night. It’s completely up to you, but keep in mind it will affect your sleep as you will have to get up every time your bladder pushes you.

(Sadhana Kumari)


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