2023-07-21 12:27:15
While getting a long night’s sleep is important, the quality of your sleep is just as important as the quantity. By avoiding these five bad habits, the quality of your sleep should be significantly better.
At least that’s what the D suggests.r Karan Rajan, surgeon for the UK’s National Health Service, in a video posted on TikTok that quickly went viral. It tells you the bad habits not to have before going to bed.
Eat a big meal
Consuming a large amount of food before bedtime can increase the risk of indigestion during the night, according to the doctor.
“It takes 90 minutes for 50% of the stomach to empty into the small intestine. The fuller the stomach, the higher the risk of acid reflux,” he told the British newspaper. The Mirror.
The health professional recommends that you wait two to three hours before going to bed following eating.
Drink a huge glass of water
The body increases production of the hormone ADH during sleep, which “retains water and takes away the urge to pee,” explained the Dr.r Rajan.
“If you drink a lot of water before bed, you’ll wake up more often to go to the bathroom and it ruins your sleep,” he continued in the video.
A bed that is too hot
Body temperature usually peaks around 7 p.m., before dropping as the night goes on, according to the doctor. However, if your bed or bedroom is too hot, this natural cycle might be broken.
“There’s an increase in melatonin production early in your night’s sleep,” he said. “In fact, our body needs to cool down to fall asleep faster.”
Drink too much alcohol
“Alcohol disrupts REM sleep,” he explained, which is the stage of the sleep cycle where you have dreams, according to the Cleveland Clinic.
Alcohol may make you feel like you fall asleep faster, but it actually plays with the first phase of your REM sleep. This therefore causes an imbalance in your sleep cycle, and causes you to wake up at odd times.
Drinking coffee in the evening
The Dr Rajan explained that caffeine can block a neurotransmitter called adenosine, which is the molecule that makes you feel tired.
“Caffeine just makes you feel less sleepy because it prevents the sleep molecule from building up,” he said.
The expert therefore suggests that you consume your last cup of coffee at least a few hours before going to bed.
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