Experts suggest 10 things that ruin your sleep

1. Eating dinner too late

If you've always had a pretty regular diet and suddenly make a big change, like moving dinner a few hours later, this could have a negative impact on your sleep.

2. Use mint-flavored toothpaste

Brushing your teeth before bed is a good habit, but if you use mint-flavored toothpaste, it may make it difficult for you to fall asleep. This is because the smell of mint stimulates the brain and makes people more awake. Try a fruit-flavored toothpaste.

3. Read novels before bed

Reading before going to bed can help you sleep, but if the book is exciting, emotionally arousing, or brain-stimulating, it will reduce the quality of your sleep. You can try reading leisure books such as sports and entertainment.

4. Smoking before bed

Nicotine in tobacco can stimulate the nerves and excite the brain. If you cannot quit smoking, at least do not smoke before going to bed to avoid affecting your sleep .

5. Wash your face with cold water

Washing your face with cool water stimulates the body to release energy to keep you awake. It is recommended to wash your face with warm water at night.

6. Charge your phone in the bedroom

Even the faint light emitted by a phone while it's charging is enough to disrupt sleep, with blue light in particular having the greatest impact on circadian rhythms. It is recommended to charge your phone in the living room at night.

7. The bed is too warm

Increased body temperature can disrupt sleep. The temperature in the bedroom should be kept at 20℃--23℃, and the temperature of the quilt should be kept at 32℃--34℃.

8. Use lemon-scented laundry detergent

The smell of citrus fruits such as lemon can stimulate the mind and increase the body's energy levels, both of which are not conducive to sleep. Therefore, you should avoid drinking lemon-scented beverages before going to bed, and do not use lemon-scented detergents to wash your sheets.

9. Take medicine before bed

Vitamin B6, vitamin B12 and certain steroid drugs can affect sleep, so it is recommended to consult a doctor whether they can be taken in the morning instead.

10. Love watching TV

Watching TV too late can make people excited and interfere with sleep, so save your favorite shows for the weekend to watch online.