It is recommended to all that seven or more hours of sleep required. But there are things not to do before bedtime to attain the required sleep recommended by National Sleep Foundation.To have a good start of healthful bedtime habitual activity. Do not do these things to have a beneficial sleep at night before going to bed.1. Drinking Alcohol or Liquor. An after-dinner drink will make you feel sleepy at first but it is not giving you a favor to have a quality sleep during bedtime. According to the study of University of Melbourne Sleep Research Laboratory, last January 2015 that drinking before going to sleep can help you fall asleep easily but it will change your quality of sleep in the late night.
2. You read on your gadgets like smartphone, tablets, and laptops. According to research that reading from your gadgets with light emitting electronic devices and gadgets before going to bed can be difficult to your daily body clock and will result in your whole health and daytime readiness.So before going to bed it is a great idea but not with gadgets and electronic devices with light emitting but printed books.
3. Drinking coffee late night. this is very obvious that drinking coffee late night. In the study, according to the University of Colorado drinking coffee like a double espresso, 3 hours before you sleep will result to delay a 40 minutes in your internal body clock. Another research recommends that people should prevent caffeine consumption at least six hours before going to sleep. Keep in mind that making coffee after lunch will be your last one for the whole day to guarantee it will be completely out of your system before sleeping at night.
4. Checking your Social Media Accounts like Facebook, Twitter or Instagram. Even you only read the post and updates on your social media accounts and not posting pictures or make comments the addiction on the social media will affect the quality of your sleep on bedtime. According to the University of Pittsburg School of medicine ages from 16 to 32 years old spending more time on social media were two times likely to have sleep distraction than the less time spending on the social media.
5. Eating snacks and foods with high contents of saturated fat and sugar.Allowing yourself to eat sugary cakes or dessert will cause disorder on your sleep.According to latest 2016 study from the American Academy of Sleep Medicine shows the high quantity of saturated fat and sugar intake was connected to disrupted sleep.food that can increase your quality of sleep is high in fiber diet according to the study.
These are the 5 things you absolutely not to do before going to sleep to have a quality sleep required by our body.
Source: REALSIMPLE
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