What would happen to your body during the years of poor sleep? The risk of dangerous chronic diseases, such as diabetes, obesity, cardiovascular disease and depression, increases. Experts identify seven bad habits that prevent you from really getting enough sleep.
Taking alcohol before sleep
The study published in JMIR Mental Health examines how different levels of alcohol consumption can affect sleep quality. It turned out that more than two drinks for men and more than one drink for women taken at night reduced the quality of sleep by 39%. Even a small amount of alcoholic beverages had a bad effect on sleep.
Playing sports before sleep
Getting a good workout is important, but it's best to avoid any grueling workout before bed. Intense activities such as running, high-intensity interval training, or jumping rope increase body temperature and stimulate the nervous system, which interferes with sleep.
Late falling asleep
If you often neglect the regime and fall asleep several hours later than you should already be sleeping, you are depriving yourself of quality sleep, especially if you need to wake up early. Lack of quality sleep leads to multiple health problems that threaten longevity, according to Longevity portal.
Watching TV or using your phone before bed
Many people can't sleep without watching TV or scrolling through their favorite social media feeds, but they should not do it. Melatonin is a sleep hormone and its production is influenced by light. Electronic devices mimic the light emitted by the sun, which affects the production of melatonin. As a result, the brain receives a signal that it is still possible to stay awake. Sleeping in complete darkness is recommended by scientists to reduce the risk of life-shortening chronic diseases.
Late meal
The body needs time to digest food. Enjoying a hearty dinner is one thing, and completely another is to overeat a few minutes before bedtime. As a result, you may find that the body reacts to such a bad habit with heartburn.
No sleep schedule or sleep disruption
Sticking to a regular sleep schedule will make it easier for you to wake up and fall asleep. And it cannot be broken on weekends and holidays, however much wanted. Any disruption of biological clock can create problems.
Late coffee drinking
Coffee in moderate quantities promotes longevity. But if you drink it in the evening or even at night, you can harm your sleep. Caffeine is able to linger in the body from six to eight hours. If you are making your afternoon coffee, you run the risk of caffeine continuing to stimulate your nervous system when it's completely useless.
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