If you don’t enter Dream­land with­in 20 min­utes of your head touch­ing the pil­low, you may be deal­ing with insom­nia. These data were pro­vid­ed by experts Nation­al Sleep Foun­da­tion. But what’s to blame?

1. Use of gadgets

Sci­en­tif­ic exper­i­ments have shown that using an e‑reader, tablet or smart­phone before bed and even watch­ing TV in bed can make it dif­fi­cult to fall asleep. “The blue light emit­ted by elec­tron­ic devices impairs the pro­duc­tion of the sleep hor­mone mela­tonin,” says Robert Rosen­berg, author of Sleep Sound­ly Every Night, Feel Fan­tas­tic Every Day, “If you want to get a good night’s sleep, put your gad­gets away at least an hour before bed.”

On a note!

For those who can­not give up elec­tron­ic devices before going to bed, experts Mayo Clin­ic It is rec­om­mend­ed to keep gad­gets no clos­er than 14 inch­es from the face, and reduce the bright­ness of the screen.

2. Intense workouts

2. Intense workouts

You’ve prob­a­bly heard that exer­cise helps you fall asleep faster. And this is true, but only if we are talk­ing about reg­u­lar sports.

Pro­longed or very intense exer­cise before bed makes it dif­fi­cult to fall asleep. So if you find your­self toss­ing and turn­ing from side to side after kick­box­ing at 10 pm, move them to the morn­ing. Per­haps this is what will give you bright col­ored dreams!

3. Correspondence with friends

Polls Nation­al Sleep Foun­da­tion showed that about 10% of chil­dren aged 13 to 18 wake up every night or almost every night, receiv­ing an e‑mail or phone mes­sage from acquain­tances. And among the respon­dents aged 19–29 there are already 20% of them!

To get a good qual­i­ty rest, experts advise leav­ing the phone in anoth­er room or turn­ing it off before going to bed.

4. A cup of coffee on the table

A cup of cof­fee con­tains 80 to 120 mg of caf­feine, which stim­u­lates the brain and makes us more active. How­ev­er, many peo­ple can’t stop drink­ing their favorite drink at din­ner, which makes it dif­fi­cult to fall asleep for sev­er­al hours after­wards.

“Sur­pris­ing­ly, for some peo­ple, even drink­ing cof­fee dur­ing lunch can cause insom­nia,” says Michael Grad­ner, PhD, Mem­ber of the Behav­ioral Sleep Med­i­cine Pro­gram at the Uni­ver­si­ty of Penn­syl­va­nia. “The fact is that caf­feine is excret­ed from the body with­in 12 hours.”

By the way!

The study, the results of which were shared by the pub­li­ca­tion Con­sumer Reports, found that decaf­feinat­ed cof­fee may also con­tribute to sleep dis­tur­bances. Experts test­ed sev­er­al sam­ples of decaf­feinat­ed cof­fee and found up to 20 mg of the active ingre­di­ent in some of them!

5. Chocolate for dessert

5. Chocolate for dessert

In addi­tion to the obvi­ous sources of caf­feine that every­one hears about, there are also “hid­den” ones. One of them is dark choco­late with a high cocoa con­tent. In peo­ple sen­si­tive to caf­feine, it pro­vokes the devel­op­ment of insom­nia.

Con­tributes to this and the sub­stance theo­bromine, which abounds in choco­late. Accord­ing to research, it stim­u­lates an increase in heart rate, which makes it hard­er to fall asleep.

6. Fears of not being able to do something

Many peo­ple report that unbid­den thoughts keep them awake. Often they arise because dur­ing the day a per­son quick­ly replaces one activ­i­ty with anoth­er, not allow­ing him­self to relax and unwind. And when, final­ly, he finds him­self in bed, his impres­sions “catch up” with him.

To pre­vent this from hap­pen­ing again, experts advise putting off any­thing that makes you think, impress­es, or excites you an hour before bed­time. Instead, focus on pleas­ant things that bring peace and relax­ation.

7. Checking work mail

In one curi­ous study of spe­cial­ists Michi­gan State Uni­ver­si­ty, peo­ple who used their smart­phone to check email after 9 p.m. were more tired and dis­tract­ed than usu­al the next morn­ing. Rea­son to think, right?

By the way!

Did you know that poor sleep posi­tions can cause wrin­kles? Researchers have found that sleep­ing on your stom­ach and on your side puts per­cep­ti­ble pres­sure on your facial mus­cles and leads to col­la­gen break­down.

8. Spicy and fatty foods

8. Spicy and fatty foods

It’s no secret that din­ner should be light, but at the same time sat­is­fy­ing. Heavy meals stress the diges­tive organs, which can con­tribute to insom­nia. But fat­ty and spicy foods are espe­cial­ly dan­ger­ous because they can lead to acid reflux.

“Ide­al­ly, you should have din­ner 2 hours before bed to give your body enough time to digest food,” says Dr Grad­ner. “But if you are used to eat­ing right before bed, stick to foods that “cast dreams” — sim­ple car­bo­hy­drates or dairy prod­ucts.”

9. Alcohol before bed

Hot drinks make a per­son sleepy, which makes him think that he can fall asleep soon­er. But as soon as he falls into the “embrace of Mor­pheus” and the body begins to absorb alco­hol, sleep becomes rest­less, heavy, inter­rupt­ed.

In addi­tion, alco­holic bev­er­ages have a diuret­ic effect, which can make a per­son run to the toi­let all night.

10. Smoking

For most smok­ers, a cig­a­rette before bed is a proven way to “relax”. And only a few peo­ple know that nico­tine has a stim­u­lat­ing effect, acti­vat­ing the brain, which can pro­voke the devel­op­ment of insom­nia.

On the oth­er hand, quit­ting smok­ing before bed can cause habit slaves to wake up ear­li­er to smoke. There is only one way out of this vicious cir­cle — to say good­bye to the habit in order to gain health.

By the way!

Sleep­ing in socks helps achieve orgasm. Such unex­pect­ed con­clu­sions were received by experts Uni­ver­si­ty of Gronin­gen, by doing the appro­pri­ate research. And all because socks cre­ate a feel­ing of com­fort and “calm” the areas of the brain respon­si­ble for anx­i­ety and fear.

11. Medication

11. Medication

For those who have to take dai­ly med­ica­tion to relieve health prob­lems, when chang­ing the drug, it is imper­a­tive to clar­i­fy when it is best to take ther­a­py. “Some drugs can keep you awake for sev­er­al hours after tak­ing them. Anti­de­pres­sants are an exam­ple. But there is also the oppo­site sit­u­a­tion, when drugs “cause dreams.” Some pills for nor­mal­iz­ing blood pres­sure were noticed in this, ”says Dr. Grand­ner.

12. Fun games

It can be a game installed on a smart­phone or even a board game that requires inge­nu­ity and pas­sion. In any case, such enter­tain­ment excites the brain, after which it can­not return to nor­mal for a long time, which con­tributes to the appear­ance of insom­nia.

13. Greenhouse conditions at home

Those who have autonomous heat­ing at home can only be con­grat­u­lat­ed: they will def­i­nite­ly not freeze on these dank gray days. How­ev­er, an increase in air tem­per­a­ture to green­house con­di­tions can play a cru­el joke on the body.

“Everyone’s pref­er­ences are dif­fer­ent, but stud­ies show that most peo­ple sleep bet­ter when the house is between 15.5 and 21 degrees Cel­sius,” says Dr Grand­ner. And stud­ies show that before going to bed, our body low­ers the tem­per­a­ture for bet­ter falling asleep and pleas­ant dreams. Nature has thought of every­thing!

By the way!

Chron­ic sleep depri­va­tion can lead to weight gain. The fact is that lack of sleep con­tributes to the pro­duc­tion of the hunger hor­mone ghre­lin and inhibits the time­ly syn­the­sis of the sati­ety hor­mone lep­tin.

14. Pets

14. Pets

It is very pleas­ant to sleep with your nose buried in the crown of your beloved pet or feel­ing his even, calm breath­ing near­by. How­ev­er, research by experts Uni­ver­si­ty of Kansas showed that 63% of peo­ple who share their bed with their fur­ry friend do not sleep well. And not only the activ­i­ties of play­ful pets are to blame for this. For exam­ple, pet hair can cause breath­ing dif­fi­cul­ties and con­tribute to aller­gies.

15. Cool shower

A warm bub­ble bath helps many peo­ple relax, espe­cial­ly when used in the prepa­ra­tion of sleep-induc­ing essen­tial oils. But a cool show­er or con­trast pro­ce­dures, on the con­trary, make you wake up. There­fore, it is bet­ter to trans­fer them to the morn­ing. And it will def­i­nite­ly become cheer­ful and kind!

On a note!

Research pub­lished in the jour­nal neu­rol­o­gy, in 2017 showed that sleep­ing too long is bad for health. Peo­ple who sleep more than 9 hours each night are twice as like­ly to devel­op demen­tia.

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