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  • Avoid These Bedtime Habits If You Want To Get Proper Rest Overnight

  • According to the American Academy of Sleep Medicine, one out of three American adults.

  • Dr. Matt Goldenberg, who is a certified psychiatrist, says that one of the most common complaints

  • that his patients report to him is insomnia.

  • The cause of insomnia can be anything from anxiety to depression.

  • To best determine the specific causes for your sleeping troubles, you should consult

  • your doctor.

  • But there are a few bedtime habits that you can refrain from doing today that could give

  • you a better night's sleep.

  • Before we begin this video, don't forget to subscribe to our channel for more daily

  • tips like this and turn on notifications so you never miss our new videos!

  • Now, here are a few bedtime habits you should avoid to get a proper rest overnight!

  • 1 - Avoid Drinking Coffee After Lunch: Goldenberg recommends that you avoid any caffeine after

  • lunch and four to six hours before bedtime.

  • We agree with his statement because caffeine is used as a pick-me-up.

  • So if you are drinking it close to bedtime, there is no way you'll be able to quickly

  • fall asleep because coffee heightens your senses so you're alert.

  • 2 - No Alcohol Before Bed: Some people may be surprised when they learn that alcohol

  • actually makes your sleep worse and is one of the common bedtime habits.

  • Although it can make you fall asleep quicker, Goldenberg explains that it actually causes

  • more disruption during a normal sleep in the second half of the night.

  • He adds that it decreases and delays rapid eye movement throughout the night.

  • Another fact that he states is that alcohol can make snoring and sleep apnea even worse,

  • which will contribute to you being fatigued the following day.

  • 3 - Stop Smoking Before Bed: This habit goes beyond a good night's sleep.

  • Quitting smoking alone is one of the hardest things do in life.

  • So asking someone to top this routine before bed is easier said than done.

  • But it just adds another reason why people should quit smoking.

  • Goldenberg says that people who smoke before bed feel the stimulant effects of nicotine

  • withdrawals during the night, experience breathing disorders and could be associated with psychological

  • disturbances which can keep them up at night.

  • 4 - Avoid Large Meals Before Bed: Some people think that eating a large meal will put them

  • into a “food comawhich will ultimately put them directly to sleep.

  • But Goldenberg explains that people should actually avoid eating large meals within three

  • hours before going to bed.

  • The problem with consuming large amounts of nutrients and carbs before bed is that they

  • can increase the chances of obesity and other cardiometabolic diseases, says Goldenberg.

  • Both of these can increase the risk of sleep problems.

  • One solution is to eat a light snack if you find that you're constantly hungry before

  • bed.

  • 5 - Avoid Drinking Large Amounts of Fluids After Dinner: Yes, bedtime habits do include

  • avoiding large amounts of fluids.

  • Goldenberg says that this bedtime habit is an obvious one to avoid.

  • The more fluids you drink, the more trips to the bathroom you'll have to do.

  • If you're trying to sleep and you're constantly heading to the bathroom, you won't be able

  • to get into a nice rhythm and it can be difficult to fall back asleep.

  • 6 - Avoid Using Your Bed For Non-Sleep Activities: According to Goldenberg, in order to properly

  • train your brain to associate sleep with getting in bed, you need to limit your bedroom activities.

  • He adds that you should try and associate your bedroom with sleep and intimate times

  • with a partner.

  • Watching television or using your laptop will only train your brain to associate your bedroom

  • with ways to distract yourself and keep you awake.

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  • Thanks for watching!

Avoid These Bedtime Habits If You Want To Get Proper Rest Overnight

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如何避免這些睡前習慣,讓你睡得更好? (How To Sleep Better By Avoiding These Bedtime Habits)

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    Shinichiro 發佈於 2021 年 01 月 14 日
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