Five things to avoid before going to bed

Night or nighttime (also spelled night-time or night time) is the period of ambient darkness from sunset to sunrise during each 24-hour day,

Five things to avoid before going to bed.

( For a good health)

Many of the people actually Night or nighttime (also spelled night-time or night time) is the period of ambient darkness from sunset to sunrise during each 24-hour day, when the Sun is below the horizon. Many of the people are habitual to stay up till late nights. late sleep to increased risk of weight gain.”

The researchers don’t claim that waking up late causes people to make unhealthy decisions later in the day. They’re simply reporting that morning people tend to eat better and move more.

1. Checking Emails and messages.


In know it’s much difficult to resist the messages or notifications you received every second. But try to spend your night time as your “Me time” . no matter how curious or anxious you might feel about the subject of the email, resist the temptation to open it. If it is not something that can or should be solved at that moment, then it’s not worth your peace of mind. Better is to treat all of them as short experiments and customize. “Batch” email at set times. Have an email-checking schedule and do not deviate. That blue light that emanates from your phone’s screen can actually delay the release of melatonin and set your internal clock to a later schedule.
Even it can lead to panic attacks, depression or stress. Practice breathing before sleeping. Avoid sugar / alcohol / smoking at night. Forget about today and dream for tomorrow.

2. Eating fatty foods


Studies tend to show that when food is consumed late at night — anywhere from after dinner to outside a person’s typical sleep/wake cycle — the body is more likely to store those calories as fat and gain weight rather than burn it as energy, says Kelly Allison of the University of Pennsylvania School of Medicine’s centre for weight gain and eating disorders. The reason can be also child stress or depression. But you can have popcorns,cereals or bananas which are light to digest instead of having high fat food. Since eating late affects sleep, it may also indirectly impact your mental health. Poor sleep quality caused by gastric discomfort and disturbed circadian rhythm may result in increased risk of depression and anxiety. The more you’re depressed, the more you are likely to eat unhealthy food.

3. Drinking lots of water


Yes, you read it right! Drinking water before bed has a number of benefits, but drinking too close to bedtime can interrupt your sleep cycle and negatively impact heart health. You must drink enough water throughout the day to avoid dehydration and prevent excess water intake at night. One sign of dehydration is dark urine.But you can drink Almond/Warm milk, Malted milk, Valerian tea, etc. Milk contains tryptophan which is an amino acid that helps us sleep better. Tryptophan converts into serotonin, the hormone that gives you pleasure. Serotonin also increases the amount of melatonin in your body and melatonin is the hormone responsible for good sleep. Specific proteins contained in milk are supposed to trigger GABA receptors of the brain which help in reducing anxiety and stress thereby instigating sleep.

4. To have a serious conversation


Confrontations lead to a stress response, with your adrenal glands producing cortisol and adrenaline,” says Dr. Rosenberg. “This is the exact opposite of what you want if you’re trying to fall asleep easily. In fact, once your body starts producing these stress hormones, you cannot wave a magic wand and get them to return to normal levels. Late night conversations sometimes convince you that the other person can be your confidant otherwise why else would someone be having a conversation with you at a time when they probably might be sleeping. … You let this person not only inside your heart but your mind too.Because people are physically and emotionally weakest and most vulnerable during night. Especially late night talks(3–4 am)are most hypnotising. Lesser the distraction and disturbance in your ambience, more you tend to start imagining things and get emotionally swayed and get lost deeper into the conversation.Sleep deprivation can affect your mental health. Sleep and mental health are closely connected. Sleep deprivation affects your psychological state and mental health. And those with mental health problems are more likely to have insomnia or other sleep disorders, so just make sure you won’t have any serious / vulnerable conversation at night.

5. To have a “Hot water” bath


Soaking in the tub can cause difficulties, too. Your body temperature cools down in the eve, but the hot water from the bath spikes it up again, according to an article on Sleep.org. Since it’s easier to sleep when you’re cool, it’s not a good idea to slip into steaming water right before bed. one of the ways our bodies signal to us that it’s bedtime is a drop in body temperature, and taking a hot shower or bath right before bed can actually raise your body temp, disrupting this signal and your night’s sleep in the process Habit of taking a shower at night can actually have a detrimental effect on the health of the human body. Showering at night is always a dilemma for those of you who work outside until late at night..

Few facts about night

1. The record for the longest period without sleep is 11 days.

2. Divorced, widowed and separated people report more insomnia

3. Sleeping on your front can aid digestion

4. Sleep deprivation will kill you more quickly than food deprivation

5. 12% of people dream entirely in black and white

6. We Experience Less Pain in Our Sleep.


IG – @only.mental_health_

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