-: Don't do these before Sleeping

Five things to avoid before going to bed to get a better sleep

Getting a good night's sleep may appear simple, yet it is a problem for many people. Approximately 15.3 percent of Singaporeans said they had sleeplessness at least three times a week for more than three months.

Five things to avoid before going to bed to get a better night's sleep

"Difficulty starting sleep, sustaining sleep, or an early morning wakeup, resulting in socio-occupational deficits" is how insomnia is defined. While it's tough to remedy insomnia with a single article, Yahoo Life SEA has prepared a list of five unintentionally sabotaging your sleep and what you may do instead.

1. Snacking late at night

According to research, eating within two hours of going to bed might have a negative impact on sleep quality, especially in women. This is due to the fact that digestion slows down when you sleep, and eating a heavy meal before bed might create indigestion, making it difficult to sleep.

However, we all know that going to bed hungry is particularly difficult. As a result, melatonin-promoting foods like cherries, honey, and almonds should be consumed close night instead of a complete meal.

2. Caffeine should not be used within eight hours of going to bed.

Caffeine's effects can last six to eight hours in the human body, so eliminating caffeine at least eight hours before bedtime will help you achieve a good night's sleep. Caffeine is found in tea, energy drinks, and some soda drinks, in addition to coffee.

Instead, switch to sleep-inducing beverages like chamomile tea, cherry juice, or plain water in the late afternoon. It's also worth noting that if you drink too much water before bed, you'll be woken by the urge to urinate in the middle of the night.

3. Utilization of electronic gadgets

Many of us are glued to our phones, laptops, or televisions until the lights go out in our linked world. According to studies, being exposed to blue and white light from electronic devices at night hinders the release of melatonin, a hormone that regulates our sleep-wake cycle, altering our sleep.

Put your electronic devices away at least an hour before bedtime. Instead, before night, take up a book for some light reading.

4. Alcohol consumption

Some people are sleepy after drinking alcohol. However, because alcohol affects your ability to stay asleep, this sleepiness is only good for a short time. While most people will have "deeper-than-usual sleep in the first half of the night," they will have "disrupted sleep in the second half of the night."

Drink calming lavender tea or warm milk instead of that nightcap, especially on weeknights when you have work the next day.

5. Physical activity

On a busy day, sneaking in a 30-minute workout before bed may be the only time you get to exercise, but it does more harm than good to your sleep routine. Your body temperature will rise as a result of strenuous exercise, and your heart rate will increase, making it difficult to fall asleep.

Instead, get up 30 minutes earlier in the morning and exercise. Giving your body an energy boost will also cause your body to produce endorphins, which will improve your mood and help you prepare for work.

These things could help you to get better Sleeping time: