If your health is important to you, it’s essential to have a proper sleep. While you are having a rest at night, your body continues to work, maintaining and optimizing your physical health, releasing hormones and supporting your whole immune system.
The brain processes information and prepares you for another day. However, insufficient sleep can cause different health problems. If you don’t get enough sleep, it becomes difficult to learn and remember new information, terrible mood swings occur and your whole body suffers. Sleep deficiency leads to various diseases, such as obesity, kidney failure, heart attack or even depression.
Currently there are about 35% of Americans, who suffer with insomnia. Lots of people struggle to fall asleep each night. That’s why we highlight these 12 habits you should avoid, so that you could easily fall asleep:
#1 Take a warm bath before you go to sleep or at least warm up your feet with woolen socks
It would also be very useful to massage your feet to improve blood circulation. If your feet are cold, you will constantly wake up at night and harm your health.
#2 Always wash your face and brush teeth before you go to bed
Do not forget to take off your make-up and try some meditation. This bedtime routine will tell your brain to slow down a bit and it would be easier for you to fall asleep.
#3 Never drink coffee late at night
Caffeine increases your wakefulness and you won’t get the rest you need to stay healthy. In may also affect your cognitive functions and you will feel awfully tired during the whole next day. Unbearable headaches, anxiety and poor concentration may also occur.
#4 Scientists advise you to sleep on your left side
It can prevent you from various neurological diseases such as Alzheimer’s. Did you know that? Fetal position is also very helpful and it’s more effective with women. Do not sleep on your stomach and you won’t wake up in the middle of the night.
#5 Avoid using electronic devices before going to bed
Put aside your smartphone, turn off your tablet and TV, and stay away from them. Their brightness affects your brain and you stay awake while using them. Put the devices aside and keep them on the silent mode and this will prevent you from interrupted sleep.
#6 Stop reading books before sleep
Unfortunately, reading a book affects your sleep just as those smartphones or tablets you scroll through at night. Your task is to slow down the brain activity instead of stimulating it, so save the novel you are reading for the next day and have a proper rest.
#7 Old fashioned alarm clocks are way better than digital ones
They do not disturb you with annoying notifications that are constantly glowing in the dark, while you are trying to fall asleep. Save your nerves and sleep well at night knowing that there is a non-digital alarm clock, which will not only save your rest, but will also wake you up in the morning.
#8 Drink fluids at least 2 hours before you go to bed
So that you wouldn’t need to rush to the bathroom in the middle of the night. Make sure you’ve relieved yourself before falling asleep and you will get all the necessary rest.
#9 If you are feeling tired it’s so tempting for you to have a snooze
In fact, scientists have proved that a little nap in the afternoon improves your health, but you should be careful with it. Make sure you won’t wake up in late evening, so that you wouldn’t have to stay awake during the whole night.
#10 Choose a mattresses of the high quality
Sleeping on low quality mattresses may not only interrupt your sleep, but also harm your whole body. Buy a latex foam mattress and make sure it’s a good one, so that nothing could disturb you at night. Bed sheets and pajamas are also very important, so choose only high-quality fabric.
#11 Eating late at night may disturb your sleep
It also causes different health problems. While you are sleeping, your metabolism slows down, and you start gaining weight. Besides, the digestion process keeps you awake for a long time. Don’t eat anything at least for 3 hours before going to bed.
#12 Workouts and exercises improve your health, but you shouldn’t do them in the evening
The best option is to do exercises in the morning, since when you work out, your body releases adrenaline, which boosts wakefulness. You definitely must not do it in the evening, so save your strength for a gym and have a good rest while you are sleeping at night.