What to do if you don’t sleep well? Don’t do these things before going to bed if you want to sleep well

We always have trouble sleeping in the summer. We can't fall asleep at night, can't wake up in the morning, and feel sleepy in the afternoon. This greatly affects our work and study. So what should you do if you don't sleep well? What things should you not do before going to bed? What foods should you not eat? And what are the dangers of lack of sleep for women? Let me explain it to you below.

Things you should never do before going to bed

1. Lose weight: People who are too obese usually have larger nasal polyps, and the flesh in their throats and noses is also very thick, which can easily block the respiratory tract.

2. Avoid excessive entertainment: Men who are easily excited should not give exciting speeches before going to bed, read exciting books or magazines, or watch unforgettable movies or dramas. It is not advisable to watch intense scenes in TV dramas or football games before going to bed, and do not talk about nostalgic, sad or frightening things.

3. Don’t overwork during the day: Excessive physical and mental work will lead to mental and muscular tension and fatigue. If you are really busy during the day, it is best to relax your body and mind before going to bed, such as taking a warm bath, massage, listening to soft music, etc., and then go to sleep. You will sleep more soundly and without burden.

4. Sleeping on your side: If you sleep on your back or stomach, your respiratory tract will be blocked. We should sleep on our side so that the relaxed muscles will lean to one side, which will not easily block the respiratory tract.

5. Do not engage in stimulating activities before going to bed: It is best to engage in gentle activities before going to bed, and do not let your emotions become too excited, because your nerves will not be able to relax immediately, making it impossible to get a good rest at night.

Whether you can sleep well at night, what you eat at night is very important. There is a saying in the Yellow Emperor's Classic of Internal Medicine that "if the stomach is not in harmony, you will not be able to sleep well"; clinical nutritionists also point out that one of the causes of sleep disorders is eating some "unsuitable" food at dinner. So, what should you eat at night to help you sleep, and what foods will keep you awake at night? What should you not do before going to bed? Read on.

Five foods you shouldn't eat before bed

1. Spicy food

In fact, in addition to this, eating spicy food for dinner is also an important reason that affects sleep. Chili peppers, garlic (garlic foods), onions, etc. can cause a burning sensation in the stomach and indigestion, which in turn affects sleep.

2. Caffeine

Basically everyone knows that foods containing caffeine can stimulate the nervous system and also have a diuretic effect, which is the most common cause of insomnia.

3. Greasy food

Eating greasy food will increase the workload of the intestines, stomach, liver, gallbladder and pancreas, stimulate the nerve center, keeping it working all the time, and can also cause insomnia.

4. Foods that can fill you up

There are also some foods that produce more gas during the digestion process (digestion of food), which causes abdominal bloating and interferes with normal sleep, such as beans, cabbage, onions, corn, bananas, etc.

5. Alcohol

Many people once believed that drinking before bed could promote sleep, but recent studies have shown that although it can help people fall asleep quickly, it keeps the sleep state in the light sleep stage and makes it difficult to enter the deep sleep stage. Therefore, even if a drinker sleeps for a long time, he will still feel tired after waking up.

Lack of sleep can cause great harm to women's bodies. Many women know its harms, but because of work needs or other reasons, they ignore the problem of sleep. If women lack sleep for a long time, their skin will become dark and dull, dark circles will appear frequently, and their body will become out of shape. In severe cases, the body's metabolism will slow down and problems will occur in body functions. Below, our editor will give you a detailed introduction to the dangers of lack of sleep.

The harm of lack of sleep for women

1. Make people stupid

Sleep plays a decisive role in a person's thinking and learning ability. Lack of sleep affects a person's cognitive process in many ways. First, lack of sleep can impair attention, alertness, concentration, reasoning, and problem-solving abilities, which can make you less effective at learning.

Secondly, during the night, each sleep cycle plays a role in "consolidating" memories in the brain. But if you don't get enough sleep, you may not remember what you learned or experienced during the day.

2. Lack of sleep can lead to depression

Over time, sleep deprivation and sleep disturbances can lead to depression. Insomnia and depression are inextricably linked. According to a 2007 survey of 10,000 people, those with insomnia are five times more likely to develop depression than those without insomnia. In fact, insomnia is often one of the precursors to depression.

Insomnia and depression are mutually reinforcing. Lack of sleep can make depression worse, and depression can in turn make it more difficult to fall asleep. On a positive note, treating sleep problems can help relieve depression, and vice versa.

3. Makes you forgetful

Want to make your memory clearer? This requires you to get enough sleep every day. Researchers in the United States and abroad have determined that an area of ​​the brain called "spike wave ripples" is specifically responsible for consolidating memories. This brain wave is also responsible for transmitting learned information from the brain's hippocampus to the cerebral cortex. Most of the "sharp wave ripples" appear when people are in deep sleep.

4. Affects judgment

Lack of sleep affects our understanding of things, which will affect people's ability to make reasonable judgments about events due to the inability to accurately evaluate and act wisely. Sleep-deprived people seem to be particularly prone to errors in judgement. In this world where the pace of life is getting faster and faster, sleeping less is becoming a symbol of honor. But sleep experts say it's a mistake to cut back on sleep and you may end up losing more than you gain. Especially if you have a judgment-intensive job, the effects of sleep deprivation can be a problem.

5. Cause serious health problems

Sleep problems and chronic sleep deprivation can increase your risk of: heart disease, heart attack, heart failure, irregular heartbeat, high blood pressure, stroke, and diabetes. An estimated 90 percent of people with insomnia (characterized by difficulty falling asleep and waking up easily) also have other health problems.