Somnologists, doctors who deal with the treatment of various sleep disorders, urge to observe “sleep hygiene”, i.e. not to work or eat in bed, so that the brain associates bed only with sleep and sex, reported by the Huffington Post.
In addition, physical exercise should be avoided before bed. Some people believe the body will "get tired" of this quicker, but doctors refute this opinion. The experts also advise not to have energy drinks or drinks containing caffeine at night.
The doctors recommend avoiding negative emotions before going to bed: watching TV, scrolling the news feed on your phone, calling on the phone or quarreling with anyone. The somnologists also remind about negative effect of light on the body when it prepares to go to bed. Sleeping with the light or working on the computer for a long time before bed will disrupt the production of the sleep hormone melatonin.
Previously, the scientists talked about ways of dealing with insomnia. For instance, they recommend evening walks after dinner or exercises a few hours before bed so that endorphins in the body have time to return to normal. The experts also advise against staying in bed if you cannot sleep for more than 20-30 minutes.
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