Table of contents:
- Not magic is not magic, these eight things actually make it difficult for you to sleep
- 1. Eat sweet foods before bed
- 2. The bedroom is too quiet
- 3. Do not wear socks while sleeping
- 4. Do not put cellphones far from the bed
- 5. It has been a long time since I replaced the pillow
- 6. Eat too much at night
- 7. Eat spicy food
- 8. Got the good news
Already planning to go to bed early, but your body feels hard to compromise? You have also tried to avoid drinking coffee in the afternoon so that your eyes can be closed on time. However, why are you still having trouble sleeping, huh?
Hmm … The cause could be what you often do without realizing it at night. Some of these habits may even seem trivial and have nothing to do with bedtime at first sight.
Not magic is not magic, these eight things actually make it difficult for you to sleep
1. Eat sweet foods before bed
Try to remember again, do you like to eat sweet foods a few hours before bedtime? If so, it could be one of the reasons you have trouble sleeping. Sugary foods eaten just before bedtime can cause your blood sugar to spike because your digestive system works more slowly to break down glucose throughout the night.
If your body has excess sugar, it will draw water from your body tissues. This will cause you to feel thirsty and make you want to drink continuously. High blood sugar at night eventually causes you to wake up frequently to urinate back and forth.
As a result, sleep is not soundly.
2. The bedroom is too quiet
A quiet bedroom is actually ideal for falling asleep. However, a sleep specialist, Michael J. Breus, PhD. explained that if the bedroom is too quiet and quiet, then even a small voice will be easily heard.
This is what unconsciously triggers the brain to focus on the sound so that it makes you even more aware of your surroundings.
Of course, this varies from person to person. There are people who have difficulty sleeping because of noise or even don't fall asleep because it is too quiet, so they need a little sound as a lullaby.
3. Do not wear socks while sleeping
source: thisisinsider
If you constantly have trouble sleeping, it's a good idea to try the following simple trick: wear socks while sleeping. According to the National Sleep Foundation, socks can keep your feet warm, which in turn triggers the dilation of blood vessels. This can slowly help regulate body temperature, eventually making you feel sleepy and sleep faster.
4. Do not put cellphones far from the bed
We recommend that you stay away from cellphones, laptops, tablets, and other electronic devices when you are going to sleep. If necessary, activate night mode or leave the cellphone turned off.
Not without reason, because all electronic devices emit blue light (blue light) which can interfere with the production of the hormone melatonin in the body. In fact, melatonin is a sleep-inducing hormone that keeps you sleeping all night.
Therefore, it is recommended that you stay away from electronic devices at night before bedtime.
5. It has been a long time since I replaced the pillow
Ideally, pillows should be replaced regularly with new ones at least every 12-18 months. The reason is, the longer it is used, the more dirt will be lodged there, starting from dead skin, hair, fungi, mites, and dust.
Over time, all of these substances can cause allergy symptoms which include sneezing; cough; cold; to itchy nose and eyes. All these things can certainly disturb your sleep comfort.
A study found that people who have allergies are twice as likely to develop insomnia, as well as the risk of developing obstructive sleep apnea.
Old pillows also tend to flatten out so they don't provide good support for your neck and head during sleep. This can cause stiff neck muscles due to wrong pillows, a very trivial complaint but very disturbing to activity.
Don't forget to regularly wash and change your pillowcases, bolsters, sheets and blankets.
6. Eat too much at night
During sleep, the metabolic and digestive systems in the body are "recovering" themselves by resting. If your dinner portion is too much, especially if you eat again before bedtime, the digestive system will be disrupted. This condition is certainly not good for the health of the body's metabolism, because it works in conjunction with bedtime which will disrupt your sleep.
7. Eat spicy food
It's not just sugary foods that need to be avoided before bedtime, spicy foods too. The reason is, the hot and spicy sensation of the capsaicin in chilies can increase body temperature which makes it uncomfortable. In fact, your body temperature should drop at night so you can sleep well.
In addition, most spicy foods before bed can also make you go back and forth all night because of a heartburn.
So, avoid foods that are too spicy for dinner.
8. Got the good news
Generally, stress or anxiety to the point of being overly tired makes it difficult for you to sleep. However, did you know that hearing good and happy news can do the same thing?
Yes. Getting or hearing good news, both for yourself and for those closest to you, such as promotions, engagement, to moving to your dream house, indirectly makes it difficult for you to fall asleep.
This is because hearing the good news stimulates the brain to release large amounts of the good mood hormone serotonin while also producing adrenaline and cortisol, which raise your heart rate and keep you energized.
When you lie in bed after the good news, feelings of joy and excitement make you think about the next day and imagine different scenarios. The more you focus on thinking about it, the more your mind will compete to imagine so that you will be fresher.
