NEVER do this before bed!

If you have trouble sleeping, the reason may lie in one of the habits below that can affect the quality of your sleep. Better avoid them.

Everything you're supposed to not do this before bed, if you want to improve the quality of your night's rest.

Smoking

Nicotine it is supposed to have a stimulating effect on your body - it speeds up the smoker's heart rate and increases the activity of certain brain centers. All this has a negative effect on peaceful and quality sleep. It's best to quit smoking. If that doesn't work out or you're not interested, at least avoid smoking cigarettes at least two hours before going to bed.

Physical activity

Physical activity it is supposed to have a good effect on your sleep, but you have to do it at the right time. Heavy physical exertion right before going to bed can shorten your sleep. Avoid exercise for about 2-3 hours before going to bed.

Avoid exercising a few hours before bed.

Drinking water

Drinking water before bed does not directly affect the quality of sleep, but a full bladder can wake you up in the middle of the night and disturb your rest. So avoid excessive liquid consumption before bed.

A nap

A nap can have a positive effect on a night's rest, but only if you dose it in the right amounts and at the right time. According to research, it is best to take a nap between 1:00 PM and 4:00 PM. A nap should not last more than 20 minutes.

Creativity

Participation in creative processes it can have a negative effect on your sleep. Since real creativity is a rather intensive process that increases brain activity and can impair the sense of time, big projects and ideas are tackled when you can take risks, you are slightly sleep-deprived.

City of cyclists (and Slovenian Instagram women too)

Use of electronic devices

It is highly recommended that you do not watch for at least 30 minutes before going to bed into the screens of electronic devices. Screens with their light affect poor sleep, what is happening on the phone can sometimes upset you and thus in its own way shorten the night's rest.

Sleeping with pets

Although playing cards with a pet in the evening is welcome and supposedly has a beneficial effect on the nerves, it is sleeping with domestic animals not recommended. Pets often change their position during sleep and can wake you up.

Nervousness

Nervousness and feelings of anxiety are said to have a major impact on the deterioration of sleep. Here and there we are powerless against it, but there are many techniques that are very effective in reducing anxiety. Some of these are, for example, meditation, yoga or mindfulness.

Hot shower

Many people believe that a warm bath helps them sleep better, but some studies have shown a connection between poor sleep and elevated body temperature. Hot shower before going to sleep it should not be longer than ten minutes.