Have you ever wondered what simple habits could improve your sleep?
Look! The world we live in is incredibly valuable, and every moment matters to us. We engage in countless activities to make our lives beautiful and meaningful: we study, work, and exercise. However, amidst all these activities, we sometimes forget to prioritize our health and sleep hygiene. Recently, I listened to a brief yet highly informative podcast that discussed things to avoid before going to bed to improve sleep quality.
The first piece of advice was to stop using electronic devices, such as smartphones and TVs, before sleep—something most people are already aware of. Instead, it was recommended to listen to the radio or a podcast, which can greatly aid the relaxation and sleep process. Podcasts can cover a wide range of topics, including science, debates, or psychology. If you’re learning a foreign language, listening to podcasts can be even more beneficial as it enhances your listening and comprehension skills. For example, I suggest Stephen Bartlett’s podcasts for engaging and informative content.
The second thing to avoid before bed is taking a hot bath right before sleeping. Many people, myself included, believe that taking a bath before bed helps with sleep. However, if you want to bathe, do so at least 1 to 1.5 hours before bedtime. This is because taking a bath raises your body temperature, which can interfere with your sleep cycle. During sleep, your body needs to maintain a stable temperature to enter deep sleep stages. Maintaining this balance can also positively impact muscle recovery and growth.
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The third thing to avoid is eating heavy meals right before bed.
We’ve all experienced the urge to snack late at night, especially after 11:00 p.m. However, it’s best to avoid fatty foods and sweets, as they can disrupt digestion and affect sleep. If you’re very hungry, opt for “lean protein,” which is high in protein and low in fat. Some examples include:
– Yogurt
– Tvarog (cottage cheese)
– Tofu
– Boiled eggs
– Nuts
-Cereal milk
– Low-fat milk
These small changes can make a significant difference in your sleep quality and overall well-being.
Incorporating these healthy habits into your nightly routine can transform the way you rest and rejuvenate. By being mindful of what you do before bed, you set the stage for restful and restorative sleep. Prioritize these adjustments, and you’ll wake up feeling more refreshed, energized, and ready to embrace each day with vitality.
