Avoid bedtime "

Somnologists named four taboos to be observed in the late evenings.

Taboo on sports. Adequate physical activity actually contributes to deep sleep, but a few hours should pass between training and sleep. After physical activity, the muscles do not calm down immediately, the body is still in an excited state for some time.. Going to bed in this state is extremely harmful to the nervous system: insomnia and sudden awakenings in the middle of the night in this case are almost guaranteed.

Tabou for dense and spicy food. If you want to have a good night's sleep, you should not eat in the evenings what is long and hard to digest - the food should be light, not burdening digestion. Pepper and generously seasoned with various spices food also affects sleep, as it stimulates blood circulation and tones.

Alcohol taboo. People who drink alcohol in the evenings often complain of poor sleep.. This is not surprising.

The process of alcohol metabolism introduces disturbances into the usual sleep cycles, shortens the phase of deep sleep and increases the chances that you will wake up from any extraneous sound.

Taboo on smartphones, tablets and TV. The bluish light coming from the instrument screens interferes with the operation of the internal clock. In particular, under its influence, the release of the sleep hormone melatonin is reduced..

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