You make these 9 mistakes before bed

For many, their cell phones are the last thing they do before going to sleep. However, many do not realize that this will significantly disturb the upcoming night’s sleep. It’s also a good idea to avoid fatty foods or caffeinated drinks before bed. So, it’s better to take water and stick your nose in a book. But you shouldn’t drink too much water either – Blick explains the mistakes you make before bed.

Mistake 1: Using a mobile phone or tablet

Bright light from cell phones, tablets or televisions signals the body to be alert and active. Anyone who uses electrical devices shortly before falling asleep will have a hard time finding their way into the dream world. They unnecessarily increase the level of stress. So pull the plug and get a real book. If you still can’t take your hands off your smartphone: There are apps like “Twilight” that darken the screen. Many mobile phones can also set a dimming mode that makes the screen darker at night.

Mistake 2: Checking work emails

In the evening, the head should be cleared of all daily loads. So quit your job and don’t think about it again until the next morning. Checking work email before bed can be stressful and distracting. Moreover, when this becomes routine, our body no longer associates the bedroom with the rest room.

Mistake 3: Eating saturated fats

Fatty foods can shorten the REM phase, which is important for memory. This happens quickly, especially in women. Therefore, it is recommended not to eat too much food before going to bed. Light foods and fiber-rich foods such as whole grain products, dried fruits or berries are more suitable and improve sleep quality.

Error 4: For coffee or caffeinated tea

Caffeine is a stimulant and therefore should only be consumed in the morning or during the day. The general rule is this: don’t drink more coffee at least six hours before bed! Because caffeinated drinks shorten the night and impair sleep quality.

Mistake 5: Drink alcohol

Although a glass of wine can make you sleepy, alcohol negatively affects our sleep. It shortens the sleep phase and reduces sleep quality. Because our body has to work hard to process alcoholic beverages after consuming them. Conclusion: There is turmoil within us and earlier awakenings may occur.

Mistake 6: Drinking too much water

If you drink too much water before going to bed, you will need to get up several times during the night to empty yourself. Therefore, it’s better not to slurp too much, but you can still quench your thirst as long as it’s in moderation.

Mistake 7: Smoking

Another reason to keep your hands off fags: Like alcohol or caffeine, tobacco acts as a stimulant. Lighting a cigarette right before bed can make insomnia worse and cause you to wake up earlier than usual.

Error 8: Too high temperatures

The most comfortable bedroom temperature is between 15 and 20 degrees. Although many people think they sleep better when the heating is humming, they usually sleep better when the temperature is cooler. If the weather is not too hot, you can also wrap yourself in a blanket – without sweating.

Mistake 9: Exercising too hard

Prefer to schedule your gym session earlier in the day. Intense exercise raises body temperature, which can cause poor sleep. It is better to allow enough time for the body to return to normal before going to bed.