1. Do not watch news at night
“While the evening may seem like the perfect time to catch up on all the latest information about covid or politics, the truth is that we should avoid all the things that make us anxious before going to bed.
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Unfortunately, nowadays the news is full of information that evokes a bad mood or unwanted emotions that can lead to poor sleep. The news affects our psyche in a similar way to watching horror and stimulates our mind to be alert, which prevents a smooth transition to sleep, ”says Raj Dasgupta, an associate professor of clinical medicine, for the Huffington Post.
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2. They avoid working out of bed
“With the advent of the coronavirus pandemic, many people started working from home. This extraordinary situation naturally encourages various reliefs, such as working from bed. But the truth is that the bedroom should only serve two things – sleep and sex. If you start using the bed for work, the brain will start associating the bed with work, which can lead to insomnia, ”says Ruchir P. Patel, director of the Institute for Insomnia.
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3. Don’t exercise in the evening
“Exercising in the morning or during the day can help improve the symptoms of insomnia, but exercising in the evening can be counterproductive. The body warms up and the heart rate increases, which makes it difficult to fall asleep, “explains doctor Stacey Gunn.
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4. They fall asleep with a clear conscience
“Try to avoid passionate conversations with your partner before going to bed, which can make it difficult to fall asleep. At the same time, the rule is that we should not go to sleep upset. There is research that has shown that negative emotions deepen after sleep and are harder to remove from the mind. In addition, anger is a great burden on the body. And when there are repeated confrontations, it creates an unhealthy pattern and destroys a potential opportunity for sexual intimacy, ”says Dasgupta.
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5. They avoid coffee and alcohol
“Avoid drinking any caffeine drinks after 2 p.m. Coffee, tea or energy drinks act as a stimulant because they contain caffeine. Alcohol, in turn, disrupts the sleep cycle, so after a steamy night we feel sleepless, even though we slept until lunch, “says Gunnová.
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6. Make sure they don’t spend a lot of time in bed
“Many of our patients claim to spend ten hours in bed. In reality, however, he only sleeps six to eight hours. Therefore, do not lie in bed longer than you really need. In addition, all the time spent in bed leads to the development of unwanted associations, which can lead to disruption of your sleep mechanics, ”says Patel.
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