Night is a time for rest, no matter what the night owls think about it. In the dark, you need to sleep, and these are not idle inventions of medical conservatives, but scientifically based recommendations. But what if you can’t fall asleep at the recommended time? If a night’s sleep is interrupted? Perhaps, it is necessary to observe not only the sleep regimen, but also certain rules of behavior before going to bed?
Exactly. MedAboutMe talks about what to pay attention to, what habits to try to develop for your own benefit, and what to give up forever.
Preparation for sleep
Sometimes, of course, such fatigue accumulates during the day that there is simply no strength left for any special training. This happens not only among those who are engaged in hard physical labor, but also among white-collar workers, only fatigue covers a little different. I want one thing: to get to the bed, fall into it, and let the whole world turn off until the morning.
But, no matter how great the fatigue, it is necessary to find strength and perform a few simple actions. Otherwise, you can harm your health if the situation is repeated over and over again.
Washing is a must!
Before going to bed, be sure to wash your face or cleanse your face with special products from sweat, dust, decorative cosmetics. Otherwise, bacteria will multiply in all this all night, from which nothing but trouble can be expected later. At a minimum, it can be acne and inflammation. But eye infections and fungal diseases can also develop. Yes, and evening care will not hurt, and it is categorically not recommended to apply cream on dirty skin.
Therefore, one of the obligatory points of the evening program is washing with warm water, cosmetic milk or other suitable means.
Brushing your teeth is important!
Before going to bed, it is best to brush your teeth with both toothpaste and floss. At a minimum, use a mouthwash. If you neglect these simple actions, by morning a layer of plaque will form on and between your teeth, which consists of the remnants of yesterday’s food and a huge amount of bacteria. And over time, this plaque will turn into tartar, and it will have to be removed in the dentist’s office. Or prepare for a meeting with caries and gum disease.
Wash before going to bed, no doubt, you need. But so as not to cause a tonic effect. If you take a shower in the morning, the body can perceive the evening shower in the same way as the morning one — as a signal to wake up and activate all functions. As a result, instead of restful sleep, you can get insomnia.
Therefore, in the evening it is better to take a short warm bath, and if this option is not suitable, then not too hot or cool shower with low pressure. And then gently blot the skin with a towel without rubbing it.
Don’t wash your hair at night
And don’t even wet them. Firstly, wet strands tangle during sleep, hair can be damaged and lose its appearance. And the pillow gets wet from wet hair. It’s just unpleasant to sleep on wet, and definitely not conducive to sound sleep. But besides this, mold can appear in a damp pillow, and this is no good at all. Mold spores are the strongest allergen. There is absolutely no need to sleep while inhaling it.
Exercise is good, but not before bed
Many doctors recommend exercising to improve sleep. But there is one important point: to complete intense physical activity should be no later than 3 hours before going to bed. Otherwise, it may be difficult to fall asleep. This is because exercise causes the release of cortisol, the stress hormone. During the day, it helps to stay in good shape, increases the speed of reaction, promotes concentration, etc. All this is useful during the day, but not when it’s time to go to bed and fall asleep.
In the evening, you can safely take a walk in the fresh air, slowly and without loading.
Cortisol, by the way, makes you want to eat more sweets and fats, if not in the evening, then the next day.
Evening meals — only light
Dinner should not be too plentiful and heavy. Nothing fatty, fried, salty for dinner should not be served. It is more useful to refresh yourself with porridge, yogurt, vegetables, cottage cheese, and before going to bed, drink a glass of warm milk or kefir.
Overeating late in the evening can cause heaviness in the stomach, which will interfere with sleep. However, overeating is generally harmful, at any time of the day.
The habit of eating moderately in the evening will not only help you sleep better, but also prevent the appearance of extra pounds.
Many people get used to drinking a glass of wine in the evening, a portion of cognac or whiskey, a mug of beer, because alcohol can really cause drowsiness and relaxation. But this action is temporary. In addition, alcohol negatively affects the quality of sleep: it changes the phases, shortening the deep sleep phase. As a result, the body does not get enough sleep as it should.
There is another effect: diuretic. Instead of sleeping peacefully, you will have to visit the toilet.
Caffeine is also banned.
And with it, theobromine contained in dark chocolate and cocoa. In the afternoon, it is better to give up coffee, strong tea, cocoa and chocolate, even milk chocolate.
Gadgets and a computer in the bedroom do not belong
It is necessary to turn off the smartphone, tablet, laptop 40 minutes before bedtime. Let them rest until the morning, and they will let you rest. Blue light from screens disrupts the circadian rhythm and knocks down the “internal clock”, interferes with the production of melatonin. And how much time is quietly “eaten up” by social networks, games, messaging with friends!
The right temperature in the bedroom
It is useful to sleep in a cool room, at a temperature of 16 to 20 ° C. It is better to take shelter warmer than to heat the air to a tropical heat.
Sara Stanicai, psychotherapist
The way you spend your evening necessarily affects the quality and duration of sleep, and ultimately your health and well-being depend on it.
If you don’t have the strength to do anything all the time in the evening, you don’t even want to wash yourself — this is a signal that you don’t get enough sleep regularly, and the situation needs to be corrected. And not with a portion of alcohol or a cigarette, “to relax”, but a serious change in the daily routine. Neither alcohol, by the way, nor cigarettes really help. Nicotine, on the other hand, can cause unnecessary excitement, and alcohol, although it helps to fall asleep, interferes with sleep. Because it makes sleep shallow, intermittent, not allowing the body to truly relax.
What else should you avoid before bed?
Conflicts and clarification of relations. This causes a surge of emotions that will interfere with sleep. Set aside all conflicts for the morning. Perhaps by morning the irritation will pass by itself, and the situation will be resolved. If not, the boiling of feelings will definitely subside, and everything can be resolved more calmly and more productively.