9 things you should never do before going to bed
When I think about going to bed, I can hardly fall asleep. In this case, everyone may have experienced at least once. Why can't I fall asleep? The reason may be due to an action before going to bed. The doctor introduced me to "the wrong behavior that interferes with a good night's sleep," which is easily overlooked in everyday life. So, today's theme we prepared is "Nine things you should never do before bedtime."
01. Hot bath
Hot water promotes sympathetic nerves, which makes the body excited and tense. If you like hot water, take a bath three to four hours before bedtime. It is known that lukewarm water below 40 ℃ is good for parasympathetic dominance (tension).
02. Intake of beverages containing caffeine, such as coffee or tea
Caffeine, which has the effect of contracting blood vessels, is not suitable before going to bed. If you still want to drink, drink herbal tea and caffeine-free.
03. Eat dinner full
Dinner usually tends to be hearty. In particular, meat takes a lot of time to digest. If the stomach for digestion is actively moving, falling asleep is likely to worsen. For dinner, it is recommended to eat a light one properly.
04. Drink before bed
If you can't fall asleep, some people may say that you can sleep if you go into a futon after drinking alcohol and drinking comfortably. Alcohol etc. temporarily causes drowsiness, but disturbs the sleep cycle.
05. Smoking before bed
Nicotine has an arousal effect, so please refrain from smoking before sleeping. The arousal effect lasts about 30 minutes, so refrain from smoking an hour before bedtime.
06. Violent exercise
When you exercise vigorously, your body becomes excited and rarely calms down. Make sure to finish your workout as easily as possible 2 hours before bedtime.
07. Television, game, PC work
Blue light from the monitor is known to interfere with sleep induction. If you still need to use it, avoid the large screen and use it with less illumination.
08. Go to convenience store
Convenience store lighting is very bright, so your body will get a light and your internal clock will go crazy. Let's not access not only convenience stores, but also supermarkets and gas stations, where there are light and light at night.
09. After a nap
After dinner, when my stomach is full, I fall asleep. nap? What should I say? If you sleep right after dinner, you won't be able to fall asleep at night. Don't take a nap to get a good night's sleep. If you are still sleepy, please go to bed early to sleep.
When I think about going to bed, I can hardly fall asleep. In this case, everyone may have experienced at least once. Why can't I fall asleep? The reason may be due to an action before going to bed. The doctor introduced me to "the wrong behavior that interferes with a good night's sleep," which is easily overlooked in everyday life. So, today's theme we prepared is "Nine things you should never do before bedtime."
01. Hot bath
Hot water promotes sympathetic nerves, which makes the body excited and tense. If you like hot water, take a bath three to four hours before bedtime. It is known that lukewarm water below 40 ℃ is good for parasympathetic dominance (tension).
02. Intake of beverages containing caffeine, such as coffee or tea
Caffeine, which has the effect of contracting blood vessels, is not suitable before going to bed. If you still want to drink, drink herbal tea and caffeine-free.
03. Eat dinner full
Dinner usually tends to be hearty. In particular, meat takes a lot of time to digest. If the stomach for digestion is actively moving, falling asleep is likely to worsen. For dinner, it is recommended to eat a light one properly.
04. Drink before bed
If you can't fall asleep, some people may say that you can sleep if you go into a futon after drinking alcohol and drinking comfortably. Alcohol etc. temporarily causes drowsiness, but disturbs the sleep cycle.
05. Smoking before bed
Nicotine has an arousal effect, so please refrain from smoking before sleeping. The arousal effect lasts about 30 minutes, so refrain from smoking an hour before bedtime.
06. Violent exercise
When you exercise vigorously, your body becomes excited and rarely calms down. Make sure to finish your workout as easily as possible 2 hours before bedtime.
07. Television, game, PC work
Blue light from the monitor is known to interfere with sleep induction. If you still need to use it, avoid the large screen and use it with less illumination.
08. Go to convenience store
Convenience store lighting is very bright, so your body will get a light and your internal clock will go crazy. Let's not access not only convenience stores, but also supermarkets and gas stations, where there are light and light at night.
09. After a nap
After dinner, when my stomach is full, I fall asleep. nap? What should I say? If you sleep right after dinner, you won't be able to fall asleep at night. Don't take a nap to get a good night's sleep. If you are still sleepy, please go to bed early to sleep.
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