The night is a time for rest; it does not matter what the night owls may think about it. In the dark, you need to sleep, and this is not what we are saying, but it is what science says. A good night’s sleep is extremely important not only to fight morning fatigue but also to live healthily. How a proper night’s sleep is linked to your health? Let’s find out in this article!
Effect of Bedtime Habits On Health
Sometimes, of course, such fatigue accumulates during the day that there is simply no strength left for any special training. This happens not only among those who engage in hard physical labor but also among white collars; only the fatigue is slightly different. A person in such a condition wants only one thing: to get to bed, fall into it, and let the whole world turn off until morning.
Here are some most popular bedtime habits and their effect on a person’s health. No matter how great the fatigue is, you need to find strength and perform some actions and avoid others.
- Washing Face
Before going to bed, be sure to wash or cleanse your face with special products or cosmetics. Otherwise, bacteria will multiply all night, from which nothing but trouble can be expected. At the very least, it can be acne and inflammation.
But eye infections and fungal diseases can also develop. Yes, and evening care will not hurt your either, but it is absolutely not recommended to apply the cream on dirty skin. Therefore, one of the obligatory items of the evening program is washing the face with warm water, cosmetic milk, or other suitable means.
- Brushing Teeth
Before going to bed, it is best to brush your teeth using both a toothpaste brush and dental floss will do. At the very least, use a mouthwash. If you neglect these simple actions, by morning, a layer of plaque will form on the teeth and between them.
This plaque consists of the remnants of yesterday’s food and a huge number of bacteria. And over time, this plaque will turn into tartar, and it will have to be removed in the dentist’s office. Or you will have to face tooth decay and gum disease.
- Drinking Alcohol
Many people get used to drinking a glass of wine, a portion of cognac or whiskey, a glass of beer in the evening because alcohol can really cause drowsiness and relaxation. But this condition is temporary. In addition, alcohol negatively affects the quality of sleep: it changes the phase change, shortening the deep sleep phase.
As a result, the body does not get enough sleep. There is also a diuretic effect due to which, instead of sleeping peacefully, you will have to visit the toilet. Thus quit alcohol, no matter how strong the addiction is. If you want, you can get help from rehab centers too.
Besides, if you have, for example, Humana insurance, you do not need to worry about the treatment’s expenses. Like any other insurance, Humana covers substance abuse treatment too. But the coverage may depend on your insurance plan, so get in contact with them to know further.
- Taking Shower
It is undoubtedly necessary to wash before going to bed but so as not to cause a tonic effect. If you shower in the morning, the body can perceive the evening shower in the same way as the morning, i.e., as a signal to wake up and activate all functions. As a result, instead of quietly falling asleep, you can get insomnia.
Therefore, in the evening, it is better to take a short warm bath, and if this option is not suitable, then take a shower of normal temperature. And after that, gently blot the skin with a towel without rubbing it.
- Washing Hair
Yes, avoid washing your hair at night and don’t even wet the hair. Firstly, wet strands get tangled during sleep; hair can be damaged and lose its appearance. The pillow also gets wet from wet hair.
It becomes unpleasant to sleep, and it certainly doesn’t contribute to sound sleep. But, besides this, mold can appear in a damp pillow, and this is no longer good at all. Household mold spores are the strongest allergen. There is absolutely no need to sleep while inhaling it.
- Exercising Before Bedtime
Many doctors recommend exercising to help you sleep well. But there is one important point: intense physical activity should be completed no later than 3 hours before going to bed. This is because exercise triggers the release of cortisol, the stress hormone.
During the day, it helps to stay in good shape, increases the reaction rate, promotes concentration, etc. All this is useful during the day, but not when it is time to go to bed and fall asleep. In the evening, you can safely take a walk in the fresh air but don’t get indulged in heavy exercises at night to make sure that you won’t have any leg cramps or other muscle issues.
- Eating Heavy Dinner
Dinner should not be too heavy; nothing fatty, fried, salty should be served for dinner. It is more useful to refresh yourself with porridge, yogurt, vegetables, cottage cheese, and before going to bed, drink a glass of warm milk or kefir.
Overeating in the late evening can cause heaviness in the stomach that interferes with sleep. However, overeating is generally harmful at any time of the day. The habit of eating in moderation in the evening will not only help you get better sleep but also prevent the appearance of extra pounds.
- Using Gadgets
You must turn off your smartphone, tablet, and laptop 40 minutes before bedtime. Let them rest until morning, and you will get a rest too. Blue light from screens disrupts the circadian rhythm and interferes with the internal clock, and also interferes with the production of melatonin. So throw your gadgets away when it’s time to sleep.
We mentioned some of the most popular bedtime habits and their impact on health. So skip the ones that are harmful to your health and adopt the ones that are good for your well-being. Stay Healthy!