5 Don’ts for the Soundest and Deepest Sleep

5 don’ts for you to have the soundest and deepest sleep – keep them handy if you want to be healthier!

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Don’t have dinner too late
Our body needs a certain amount of time to digest the food we consume, and this process is most effective when we sit down and rest after eating. As a result, the feeling of indigestion will appear if you lie down immediately after meals, and this feeling will make it harder for us to fall asleep. Try to arrange the time so that you can have dinner 3 hours before sleep. This will prevent the digesting process from interfering into your sleep.

Don’t work before sleeping
Around 2 – 3 hours before sleep, turn off the lights and put all your work or worries aside. This will lower your brain’s signal frequency so that it can produce melatonin, a hormone that makes you feel sleepy.

Don’t eat or drink before sleep
Like a child, if we drink or eat too much between dinner and sleep, we have to wake up for bladder. Get into the habit of not eating or drinking during 2 hours before sleep so that you won’t have to wake up in the middle of the night. If you do, it will be harder for you to go back to sleep than people who sleep without interruption.

Don’t take a nap that’s too long

After a long morning of work, a nap is a temptation very hard to resist. However, it will make you find sleeping at night difficult because it affects the biological pattern of your body. If you find napping necessary, it’s best if you only take a 20-minute nap in order not to disturb your long sleep at night.

Don’t smoke

Cigarettes contain nicotine, this is a stimulant similar to caffeine, which worsens insomnia and sleep deprivation. If you cannot quit smoking yet, smoke at least 4 hours before sleep.

Notion: In order to get a sounder and deeper sleep, make sure that your bed and mattress/sheets are clean. Reactions such as sneezing, sniffle or allergy can irritate sleep, and your mattress or bed sheets/pillow can be a cause. It is necessary to sanitize your bed sheets for the best and safest sleep.

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